WOD: Wednesday 220629
Happy belated birthday Patricia (a.k.a Veggie Patty, a.k.a VP)!
• Daily Focus
We are starting off the day with some heavy back squats focusing on absolute strength development. We will then move into the barbell conditioning portion, which is exactly that. Focus is the barbell and staying on a good clip with the emphasis on movement mechanics on the barbell while managing fatigue on the run. We have placed an emphasis on increasing loads in order to get athletes into the workout a little quicker while also challenging athletes to understand themselves and develop a better understanding of pacing strategy in the beginning.
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• Points of Performance & Coaching Cues
Back Squats: Brace through the midline. Create global tension and a full 360 degree breath on each rep.
Power Cleans: These should be touch-and-go reps on the first 2 sets before moving to quick singles on later rounds. Focus on a good position at the start. Chest up, eyes forward and smooth off the floor, then fast through the hips.
Deadlifts: These should be close to unbroken sets. Idea is to make sure that the hips and shoulder rise at the same time. Keep braced and the bar close on the way up as well as the way down.
Run: Focus on pulling the legs off the ground rather than driving through the ground. Tuck your pelvis underneath you and work a quick cadence.
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• Scaling Considerations
Back Squat: Sub to a box squat if the knees are an issue and sub to a Bulgarian split squat if the lower back is the issue. This will put the pelvis in a more neutral position allowing for a safer style of leg strength movement.
Power Cleans: Let’s move athletes off the floor and have them work from the hang position and lighten the load in order to keep the stimulus of the workout. if mobility is of concern we can change this to a dual dumbbell power clean.
Deadlift: The best subs for the deadlift today would be to go to a deadlift from blocks, sumo deadlift, or hex bar deadlift. This will keep development of the hinge pattern in the mix without putting as much strain on the position at the bottom of the deadlift.
Run Machine Subs:
400 m =
30/24 Row/Ski Erg/Bike Erg Calories
25/18 Echo Bike Calories
27/22 Assault Bike Calories
40/32 Airdyne Calories
Strength: Back Squats
Complete sets every 2:30 for 10 mins.
Back Squat 1x5 at 75% 1RM
Back Squat 1x5 at 75% 1RM
Back Squat 1x4 at 80% 1RM
Back Squat 1x3 at 85% 1RM
Metcon: “Blow"
16 min AMRAP of:
6 Power Cleans*
12 Deadlifts*
Run, 400 m
*Round 1: 135/95 lbs
*Round 2: 155/105 lbs
*Round 3: 185/125 lbs
*Round 4: 205/145 lbs
*Round 5+: 225/155 lbs
Accessories:
5 rounds for quality of:
5 L/5 R Front Rack Bulgarian Split Squats, pick load
8 L/8 R Single Leg Weighted Hip Extensions, pick load
15 Ring Hamstring Curls