Wednesday, June 12, 2019

WOD Wednesday #105

5 rounds for time of:
9 deadlifts
5 squat cleans
3 thrusters

Men: 135 lb.
Women: 95 lb.

Scaling Considerations: When scaling loads for conditioning workouts that have multiple barbell movements, I typically have athletes utilize loads based on the limiting movement. For today, I anticipate the thruster load to be the determining factor on what weights will be used. On some rare occasions, I may allow the athlete to adjust the load slightly on the deadlifts. For today, I will likely not scale the reps per round, but rather I will reduce total rounds if the athlete’s capacity determines that the overall volume is too high.

Deadlift: I consider the prescribed load to be very light today with 9 reps being easy on nearly every round. With that being said, I won’t underestimate this movement too much, as the squat cleans will also require a pull from the floor. Athletes will utilize a load that is light for their capacity and allows for sound mechanics.

Squat Clean: I consider the prescribed load to be moderate today, with 5 reps being able to be completed unbroken or by performing quick singles. I will have athletes utilize loads to meet this demand. We will drill the mechanics of this movement quite a bit before starting the workout. If an athlete struggles with mechanics, I may have them perform a power clean followed by a front squat or perform the movement from the hang position.

Thruster: I consider the load to be moderate, but challenging, as I know this movement will be nasty after completing the front squats. I will have athletes utilize loads that can be completed for 3 reps unbroken on every round, following a short rest after the squat cleans

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