WOD: Friday 211119

Sheesh Steve! Taking “float like a butterfly, sting like a bee” to a whole new level.

Coaching Notes:

Today we are hitting an untraditional superset with the bench press and tng clean and jerks. We are overloading the press a bit here and you will definitely feel a little fatigue building up here. Goal here is to have working sets across, but still try to build each and every set up to a challenge 5 on the bench and a challenge set of 5 TnG Clean and Jerks.

The focus on our conditioning piece is to work on DB conditioning and grip. The weights are at a point that should stay unbroken throughout and the toe to bar is in a manageable rep scheme that should yield bigger sets with athletes trying to stay unbroken. Because we are looking at unbroken sets here, understanding breathing and pacing between movements will yield the most difference round to round with these AMRAPs.

Scaling Considerations:

Today, we have a pretty taxing day overall. Finding the correct weights and scaling modifications will be paramount to creating an effective workout. For the bench press we can go to floor press, a board bench press or DB bench press to create less strain on the shoulders.

For the TnG clean and jerks, we can scale to singles for anyone that has issues maintaining form and then move to the hang position as well, while keeping the weight lower to work on mechanics.

For the DB movements lets go from the hang as well and we can go light and work on strict press for the db push press.

For toe to bar, the best option would be hanging strict knee raises for anyone that has shoulder or back issues with the kip, otherwise move to the floor for supine toe to bar.

Strength/Weightlifting:

Alt EMOM 12 mins: Bench Press and Power Clean & Push Jerks

Every 1:30 for 12 mins, alternating between:

5 Bench Press, pick load

5 Power Clean & Push Jerks, pick load

"Dad Gum It!"

For 2 cycles: AMRAP in 6 mins of:

9 Dumbbell Power Cleans, 50/35 lbs

12 Toes-to-bars

9 Dumbbell Shoulder-to-Overheads, 50/35 lbs

Rest 3 mins between each cycle.

For each cycle restart the AMRAP.

Goal: ~4 rounds per AMRAP cycle

Accessories

For time:

100 Reverse Grip Barbell Curls, pick load

Every time you break complete:

10 V-ups 10 Push-ups