WOD: Wednesday 230315
At least we’re not doing any thrusters today. Or are they clusters? Thrusters?
• Daily Focus
Today we are primarily focused on the barbell and working through some technique and positions on the push jerk + split jerk combo to get things rolling in the first piece of the day. Spend time here working athletes through the positions and having them pause in key positions during the prep for this. We will then move to the ground and go through some work with the deadlifts to hang power cleans to push jerks for DT. The goal here is to move smooth and efficiently keeping the row to around 5 km effort as we tackle this 12 min AMRAP.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Row Calories: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.
-Scale: Ski Erg or Bike Erg would be the next scale before moving to an Assault Bike or Echo Bike. If you scale to a run, use 200 m.
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.
Hang Power Cleans: Keep the barbell close to the body and work on that fast turnover and punch into a quality front rack position. The first sets can be relatively quick with the cycling and then we will start to need to reset on each rep in order to increase loads.
-Scale: Sub for dual dumbbell hang power cleans or Russian kettlebell swings depending on the movement quality and athlete.
Push Jerk: Set-up in a strong front rack position with full grip on the 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.
Weightlifting:
Every 2 mins for 8 mins do:
5 Push Jerks, pick load
Rest 20 secs
2 Split Jerks, pick load
metcon: "Fast Break"
As many reps as possible in 12 mins of:
1x [ 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks ], 155/105 lbs
15/12 Row Calories
2x [ 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks ], 155/105 lbs
15/12 Row Calories
3x [ 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks ], 155/105 lbs
15/12 Row Calories ...
Continue adding 1x [ 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks ] each round until time expires.
Accessories:
3 rounds for quality of:
7 Weighted Bar Dips, pick load
16 See-Saw Dumbbell Z Press, pick load
Weighted Sorenson Hold, pick load, 40 secs