WOD: Thursday 240111

• Teaching Notes

The main focus in the present day is on the barbell and studying learn how to develop energy, fast turnover and guaranteeing a top quality entrance rack place each time you obtain the barbell. That is essential each the Cleans in the present day in addition to the Thrusters. For each we’d like to see a full hand grip stay on the barbell, however perceive that some athletes as we get heavy might want to let that go and transfer into an open palm place. For the thrusters work more durable to maintain the complete hand on the bar and assist athletes learn to transfer their elbows right into a extra vertical place as they arrive to the highest of the Thruster. Because of this within the Entrance Squat we’re holding a typical entrance rack, however as we transfer extra to the Push Press part at 1 / 4 squat place we’re driving firmly overhead in a extra vertical forearm place. The objective right here is to learn to transfer hundreds right into a average heavy Thruster after which work on effectivity within the Wall Stroll for 4 reps on the opposite minute. The third minute is supposed to permit athletes to achieve composure and regulate hundreds.

weightlifting:

Energy Clear + Squat Clear + Jerk

Each 90s, 10 units

Units 1-4: 2+1+1, 60-70%

Units 5-7: 1+2+1, 70-80%

Units 8-10: 1+1+1, 80-85%

metcon: “Maintain Me Again”

Each 1 min for 15 minutes, alternating between:

6 Thrusters, 135/95 lbs

4 Wall Walks

Relaxation 1 min

Equipment:

3 rounds for high quality of:

7 Parallel Bar Dips Ring Help Maintain, 20 secs

Relaxation 1 min

10 Behind-the-Neck Strict Press, decide load

Barbell Overhead Maintain, decide load, 20 secs

Relaxation 2 minutes