WOD: Wednesday 220126
Dang Ky, look at that hair!
• Points of Performance & Coaching Cues
-Power Clean + Hang Power Clean: Big extension here is the key. Bar close and elbows fast.
-Jerks: Focus on the hand adjustment from the clean to the jerk. We are looking to get the elbows adjusted in front of the barbell, but still with a more vertical forearm than we would want to have in the front squat coming out of the clean.
-Handstand Push-ups: We are working on kipping handstand push-ups today and ideally want to work on the Open standard by putting a box down for hand position and having athletes focus on really locking out the handstand push-up before going into the next rep. Work to pull the heels up the wall to elevate the length of the body and hit that target.
• Scaling Considerations
-Clean & Jerk Complex: For the complex today, we want athletes to practice the movements and progress to becoming more efficient with the barbell. For beginners, stay light and change the complex to 2 hang power cleans + 1 push jerk + hang power clean + 1 split jerk. Even with an empty barbell they can go through this and practice the movements needed to progress the clean and jerk.
-Handstand Push-up: Scale to the box pike handstand push-up variation first, then a floor pike handstand push-up, and if these are still not providing an optimal position we can move to dual dumbbell tall kneeling strict press.
-Hang Power Cleans: Adjust to dual dumbbell power cleans or lighten the load.
Weightlifting:
Every 2:30 for 15 mins.
1x [ 1 Power Clean + 1 Hang Power Clean + 1 Jerk + 1 Squat Clean + 1 Jerk ], pick load
Start at 60% 1RM of your limiting movement and increase to a heavy complex for the day.
“Warrior”
AMRAP 15 mins:
3 Handstand Push-ups
6 Hang Power Cleans, 185/125 lbs
9 Box Jump Overs, 24/20 in
6 Handstand Push-ups
6 Hang Power Cleans, 185/125 lbs
9 Box Jump Overs, 24/20 in
9 Handstand Push-ups
6 Hang Power Cleans, 185/125 lbs
9 Box Jump Overs, 24/20 in ...
Continue adding 3 Handstand Push-up reps each round until time expires.
Accessories
[ Overhead Lunge, 50 ft ] 1-1-1, using heaviest weight per set
[ Front Rack Lunge, 50 ft ] 1-1-1, using heaviest weight per set
[ Back Rack Lunge, 50 ft ] 1-1-1, using heaviest weight per set
Rest 3 mins