WOD: Wednesday 211208

“We are plain quiet folk and have no use for adventures. Nasty disturbing uncomfortable things! Make you late for dinner! I can’t think what anybody sees in them.” -Bilbo

Points of Performance & Coaching Cues:

-Power Clean: Focus on the set-up position here and being controlled off the floor and then fast through the hips to provide a quality 2nd to 3rd pull under the bar.

-Deadlift: Work on keeping the bar close, and keep bracing position as we go back to the floor. Lowering the bar to the floor is where we see a lot of problems stem as we loose tension and then come right back off the floor quickly while disengaged. Keep tight and close!

-Wall Walls: Work on keeping the hands in their position and then moving the feet up the wall first. Create a strong stable position by keeping the arms as straight as possible and pressing hard through the floor.

Scaling Considerations:

-Today for the power cleans, let's work into hitting 3 reps from the hang position to allow for some more quality reps for newer athletes and keep the weights light and manageable.

-For the deadlifts, we can move to a trap bar deadlift or a sumo deadlift to reduce the challenge of the positions here and keep athletes developing the posterior chain. We could also go to Russian swings or elevated deadlifts from plates or blocks to reduce range of motion.

Every 1 min for 10 mins: Power Clean

1 Power Clean, 70% 1RM

Every 1 min for 10 mins.

“Bilbo Baggins"

For time:

18 Deadlifts, 225/155 lbs

6 Wall Walks

15 Deadlifts, 225/155 lbs

5 Wall Walks

12 Deadlifts, 225/155 lbs

4 Wall Walks

9 Deadlifts, 225/155 lbs

3 Wall Walks

6 Deadlifts, 225/155 lbs

2 Wall Walks

3 Deadlifts, 225/155 lbs

1 Wall Walk

Time domain: 8-12 mins

Accessories :

3 rounds for quality of:

10 L/10 R Single Leg Barbell Hip Thrusts, pick load

8 L/8 R Side Plank Banded Rows

20 Russian Twists, pick load