WOD: Wednesday 231004

Clusters are a bit of a cluster themselves, aren’t they?

• Coaching Notes

Today, we are targeting another barbell cycling focused day with the clusters to start things off. This will be a new movement to teach as we haven't hit clusters for a bit in this cycle, so it will create a good little targeted variance to our weightlifting day. Then moving into a workout with a DT feel, but finishing each set with those 4 Thrusters will get very challenging. The goal today would be to scale athletes to a weight that they will keep the thrusters unbroken and break the complex only minimally in order to keep the pace fast with good mechanics.

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The focus here is to hit the movements that will directly primer the lift we are about to work through. By breaking it down to each component on the first 3 sets, then putting together the big lifts in the next 3 sets we will prime the athletes to maintain a more upright torso and focus on the drive phase with a quality front rack position. We are ideally building loads throughout this primer and at the end of the primer should be ready to go.

weightlifting:

Every 1:30 for 9 mins: Cluster

2 Clusters

Start at 50-55% of Clean & Jerk and Increase to a max for the day.

These are not touch-and-go reps.

metcon: "Power Smoothie"

8 rounds, each round for time, of:

7 Bar Facing Burpees

6 Deadlifts, 115/80 lbs

5 Hang Power Cleans, 115/80 lbs

4 Thrusters, 115/80 lbs

Rest 1 min between each round.

Goal: 14:00-18:00 minutes

Time cap: 20:00 minutes (including rest)

accessories:

4 rounds for quality of:

8 Hang Clean High Pulls, pick load

Barbell Overhead Hold, pick load

30 secs 12 Glute Ham Raises