WOD: Wednesday 221026

Well Kevin, I guess you’re my go to Wednesday blog pic.

• Daily Focus

Today, the focus is on the posterior chain. We will be working each week to develop functional capacity with both touch-and-go deadlifts as well as a weekly barbell conditioning piece that is meant to challenge athletes and help them improve their form and capacity with the barbell. Today, work at 50-65% 1RM for the deadlifts and have 70% 1RM clean and jerk be the max load on the bar for a successful day to work on barbell cycling with “Macho Man.” We want all athletes to get more than 5 rounds here with the goal of 8-12 rounds.

Quote of the Day:

“The best way to teach your kids about taxes is by eating 30 percent of their ice cream.” — Bill Murray

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• Points of Performance, Coaching Cues, & Scaling Modifications

Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.

-Scale: We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.

Power Cleans: Keep chest tall on the set-up of each clean. The barbell should stay close and come up with the body working into full extension before pulling underneath into the power position. Really work to hit that good quality triple extension before pulling into a quality quarter squat position.

-Scale: Sub hang power cleans or dual dumbbell hang power cleans today in order to keep quality movement patterns and stimulus.

Front Squats: Keep the chest tall, belly braced and continually push up with your elbows through the bar.

-Scale: Dual dumbbell front squats or kettlebell goblet squats would be a great sub for the day

Push Jerks: Set-up in a strong front rack position with full grip on bar, dip underneath punch with a firm lockout then stand to extension before letting the barbell fall directly back to the front rack as you dip to punch right into the next jerk. Continue this cycle for the duration of the reps.

-Scale: Let's scale to push press, then strict press, then move to dual dumbbell strict press. If it really is the range of motion overhead we can move to a half kneeling landmine press or dumbbell incline press.

Strength:

Every 2 mins for 10 mins.

10 Deadlifts, pick load

Touch-and-go reps.

Start at 50% 1RM, increase by feel and form, and do not exceed 70% 1RM.

MetCon: "Macho Man"

Every 1 min for 15 mins do:

3 Power Cleans, 185/125 lbs

3 Front Squats, 185/125 lbs

3 Push Jerks, 185/125 lbs

Work until completion or failure.

Goal: 8-12 rounds Stop at 15 rounds.

If you know you have more than 15 rounds in you, increase weight.

Accessories:

4 rounds for quality of:

8 Double Kettlebell Sumo Deadlift High-pulls, pick load

Double Kettlebell Front Rack Walking Lunge, pick load, 50 ft

16 Single Leg High Box Pistol Step-ups