WOD: Friday 230407

Just one more workout until the weekend. Hang in there folks!

• Daily Focus

The focus today is on the posterior chain. We are tackling some heavy deadlifts with the goal of teaching athletes how to brace on each rep and push the ground away as we break the bar off the floor. The big focus today is watching for a neutral spine and having the hips and back rise at the same time. We will then get into a burner of workout where we reduce the volume on the deadlifts and work for unbroken touch-and-go reps for a challenging set of 9. This is paired with the bike and pull-ups so grip and legs will start to fatigue in the later rounds.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

Echo Bike Subs:

15/11 Assault Bike Calories

15/12 Bike Erg Calories

Chest-to-bar Pull-ups: Full extension at the bottom of each rep and chest must touch the bar between the nipple line and collar bone at the top of each rep. Focus on being rhythmic and relaxed throughout. As we scale down in order to maintain the stimulus we are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.

Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor. We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.

Burpee Pull-ups: Stay under the bar and ideally we have a bar 6 inches above reach and we can jump into the pull-up. Keep a cadence and rhythm here today. Scale to burpee jumping pull-ups in order to maintain the correct stimulus.

strength:

Complete sets every 3 mins for 15 mins.

Set 1: 75% 1RM Deadlift

Set 2: 75% 1RM Deadlift

Set 3: 80% 1RM Deadlift

Set 4: 82+% 1RM Deadlift

Set 5: 82-85% 1RM Deadlift

metcon: "Nottingham Forest"

For time:

In 2:15 do:

15/11 Assault Bike Calories

12 Chest-to-bar Pull-ups

9 Deadlifts, 275/185 lbs

Max reps in remaining time Burpee Pull-ups ...

Rest 45 secs and repeat until you reach 30 Burpee Pull-up reps.

On the 4th round the time frame expands to 3 mins work/1 min rest.

Round cap: 5

Accessories:

3 rounds for quality of:

10 L/10 R Single Arm Dumbbell Bent Over Rows, pick load

15 Dumbbell Hammer Curls, pick load

10 Barbell Reverse Wrist Curls, pick load