WOD: Wednesday 230712
Pull the bar high, drop your butt low.
• Daily Focus
We have a heavy strength emphasis today with the main focus being the continuation of our Back Squat cycle and hitting 2 sets of 3 cluster reps at 90%. We are in Week 6 of our cycle, which means we are going to be moving into one more challenging week here for Week 7 before hitting a true deload, then testing maxes the week of July 31st. Our strength conditioning piece will target the midline and really create a lot of good tension and strength work contralaterally targeting the obliques and QL’s. We should spend 3:00 minutes going over the key points of the day at the whiteboard before hitting a quick targeted warm-up. The quick warm-up should then allow time to build up to 85% on our Back Squat. Allot about 8:00 minutes for athletes to get there, then they will have 14:00 minutes working on their Back Squat sets before moving into the Strength conditioning piece where we will have a 16:00 minute EMOM (really 15:00 because of the final rest minute). We don’t need a lot of set-up time for the workout, but should touch on key points for each movement.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Dual Kettlebell Front Rack Tall Kneeling to Standing: Work on a quality set-up and clean to the shoulders, then keep everything tight and engaged with a quality rack position and the knuckles touching at the collar bone. Then go down to a tall kneeling position before standing back up to full extension. Alternate which leg you move to the floor first with and which leg you stand back up with.
-Renegade Row: Stay in a tall plank with hands on Dumbbells, Keep feet a little wider than shoulder width to create a good base. Row one DB to the shoulder engaging the lats, then come back to center and row with the other arm. Each row is counted as one rep, so 2 reps are completed when you have rowed right, then left. Scale load or move to plank shoulder taps as unloaded variation.
AbMat Sit-ups: Hands must touch over head and touch the toes for the rep to be an Rx'd Rep.
weightlifting:
Every 2:30 for 12:30.
1x [ 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat + 1 Squat Snatch ], pick load
@ 80-85%+, Percentages are based on your 1RM Power Snatch
metcon: "White Goodman"
For time:
27 Bar Facing Burpees
Every 1 min complete:
9 Power Snatches, 95/65 lbs
-- Rest 2 mins --
21 Bar Facing Burpees
Every 1 min complete:
7 Power Snatches, 115/75 lbs
-- Rest 2 mins --
15 Bar Facing Burpees
Every 1 min complete: 5 Power Snatches, 135/95 lbs
Time Cap: 15:00 minutes
Accessories:
4 rounds for quality of:
10 L/10 R Half Kneeling Kettlebell Chop + Lifts, pick load
10 L/10 R Single Arm Bottoms-up Kettlebell Press, pick load
Single Arm Kettlebell Front Rack Carry, pick load, L 50 ft/R 50 ft
Rest 2 mins