WOD: Friday 240209

• Teaching Notes

We’re beginning off the day with 4 units of three Entrance Squats, constructing from 75% to a heavy triple. The aim for a heavy on the day needs to be within the vary of 87-92% of your 1RM Entrance Squat. We are going to then drop the masses, and hit some drop units with our Again Squat for 4 Units of 5 with the give attention to creating higher muscular endurance and the addition of high quality quantity. We are going to then transfer right into a difficult dumbbell motion with the Dumbbell Burpee Cluster which is actually a Devils Press that’s pulled right into a Squat Clear Thruster moderately than transferring immediately overhead from the burpee motion. This coupled with the Strict Pull-Up is introduced in to create a focused energy targeted conditioning effort that can pack a punch. It additionally leads into feeling extra like a grinder fashion exercise, than the burner that “Fran” usually is. The main target from a category administration and training standpoint right this moment can be to prime athletes and ensure they really feel prepared and heat as much as 75% of the Entrance Squat to start out our units of three reps. The Entrance Squat and Again Squat combo ought to actually heat everybody up previous to coaches having the ability to simply discuss athletes via the mechanics and objectives for the Dumbbell Burpee Cluster. A giant factor right here can be to make sure we transfer via full hip extension on the Squat Clear portion of the motion earlier than starting your Thruster. Give attention to high quality mechanics right this moment and making certain athletes have understanding of the motion and scaling modifications right here.

energy half 1:

Each 2 minutes for 8 minutes.

3 Entrance Squats, choose load

Beginning @ 75% and constructing to a heavy triple for the day.

energy Half 2:

Each 2 minutes for 8 minutes.

5 Again Squats

Set 1: 75% of heavy entrance squat triple

Set 2: 80% of heavy entrance squat triple

Set 3: 85% of heavy entrance squat triple

Set 4: 90% of heavy entrance squat triple

metcon: “Fancy Fran”

15-12-9-6-3 reps, for time of:

Burpee Dumbbell Cluster, 50/35 lbs

Strict Pull-up

Time Area: 10:00-15:00 minutes

Time Cap: 15:00 minutes

Equipment:

4 rounds for high quality of:

10 Banded Sissy Squat Leg Extensions

5 L/5 R Y-T-A-Ws, choose load

Reverse Sled Drag, choose load, 100 ft

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