WOD: Monday 211011

Happy belated birthday Terri!

Coaching Notes:

Today we are hitting some back squats with the focus on building some volume around 80%. You will see this interspersed into the cycle. We will alternate this with our front squat variations, but note that during this cycle the front squat will be paramount in our build.

Then we get into a little burner with the focus on getting the heart rate up while targeting the posterior delt with sumo deadlift high pulls and pull-ups as a combo. Today we are going to work on implementing the kipping pull-up for those that have the strength and ability. 10 Strict Pull-Ups will be seen as the equivelent today for the 15 kipping pull-ups. The sumo deadlift high pull should be at a light enough weight to go unbroken, but don't underestimate it because it will have an effect on those pull-ups.

Scaling Mods:

Today, lets scale the sumo deadlift high pull to a KB Sumo deadlift high pull first, then if needed just sub out standing upright barbell rows to create a similar effect muscularly for the shoulders, but limit hinging volume for anyone with lower back issues. Back squats can be easily subbed out for box squats at a shortened range of motion to still load the body without excess knee flexion or excess dynamic loading with the change of direction from the eccentric to concentric phase of the lift.

Back Squat 6x3

Back Squat for load:

Every 2:00, 6 Sets

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 75%

Set 3: 3 reps @ 80%

Set 4: 3 reps @ 80%

Set 5: 3 reps @ 80%

Set 6: 3 reps @ 80%

Tomb Raider

Every 3:00, 4 Sets

15 Sumo Deadlift High Pull 75/55#, 34/25kg

12/9 Cal Bike

15 Pull-Ups

Goal: 1:30-2:00/Round

Time Cap: 2:30/Round

Accessories

3 Sets, For Quality

10/10 Dual DB ATG Split Squat

10/10 Single Leg Hip Extensions

10 Reverse Nordic Curls

:15/:15 Star Plank