WOD: Monday 210830
Luckily no burpees today Mark.
WHITEBOARD BRIEF
- Coaching Notes:
Today the emphasis is definitely on the deadlift and the hinge pattern here. We are starting to really progress the loads on pulling from the floor, but are doing it in a very focused and controlld way be creating a deadstop deadlift with a 3sec eccentric to help develop better mechanics. We will be combining this with a conditioning piece with a focus on high power output and a longer rest period to work period. This will create higher intensity and build up some good lactate fatigue in the legs.
Scaling Mods:
For the deadlift, we want to really work on strengthening the hinge pattern, so it is our goals as coaches to find the correct scaling mod for anything that is either scared of deadlifts or week in that pattern. What we want to do here is raise the ground and turn this into a deadlift off blocks or we can alter the movement slightly and go to either a hex bar deadlift or a sumo deadlift. Both create more strength from the floor, while also changing the way the loading is placed on the lumber spine. For the conditioning piece we need to be considerate in the same way, so going to an rdl instead of a deadlift would be the most appropriate scale.
Deadlift 31x1 Tempo
Every 3:00, 5 Sets
Set 1: 5 Reps @ ~65% of 1RM
Set 2: 5 Reps @ ~70% of 1RM
Set 3: 3 Reps @ ~75% of 1RM
Set 4: 3 Reps @ ~80% of 1RM
Set 5: 3 Reps @ heavy for the day
Hot Rod
Every 4:00, 4 Sets
12 Dual DB Deadlift
6 Dual DB Hang Squat Cleans
12/9 Cal Bike Sprint
Load: 50/35#, 22.5/16kg
Accessories
4 Sets, for Quality
15 Goblet Cyclist Squats
15 Ring Hamstring Curls
1:00 Weighted Plank
Athletes Notes