6 x Power Cleans (135/95)
3 x Wall Climbs
200m Run
Strength Work (Optional)
Practice SQUAT Cleans 5 x 1 at a medium weight (~70% 1RM).
Skill/Accessory Work
1 min Handstand hold
30 sec L-sit
40 sec HS hold
20 sec L-sit
20 sec HS hold
10 sec L-sit
Post Main WOD time to comments and the whiteboard.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD - The numbers are low so you should not be taking breaks during the exercises. If 6 PCLNs at 135 is too much for continuous reps, scale back to get more intensity. Or accept that you will get less rounds in order to get good Cleans in. The reps don't need to be 'touch and go,' but should be minimal time between reps. Wall Climbs can wear on you, the key is get your technique down to get your feet up the wall and walk your hands close to the wall as quick as you can so it doesn't wear your shoulders out.
Optional Strength WOD - (if you missed it, read this month's Programming Notes) Practice SQUAT Cleans 5 x 1. This is where confidence in receiving the bar comes in. You are trying to catch the weight at the bottom of a Front Squat. Deep squat, with heels on the ground, elbows high and the bar across your chest and shoulders.
This is a hard technique to master. Take the time to learn more about it from trainers and forget about weight, just work the technique. Wherever you catch the bar, stand up to a fully erect position, THEN practice a front squat to gain confidence at the bottom. Don't just sink into the bottom position, keep a good tight lumbar curve.
Skill/Accessory work - Hand stand and L-sit holds for time. Just static holds, group up and run the clock to watch for each set. The HS hold helps you gain confidence in going inverted and will develop your balance. If you have to come off the wall to rest, just get back on as quick as you can for the remainder of the time. Break into 2 groups and start on different holds. The L-sit is extremely hard, so scale as needed as the video suggests.
Training Videos.
- Some examples of wall climb variations.
- Some examples of L-sit variations.
- Some instruction on the mechanics of a squat clean and a power clean.