WOD: Monday 240401

• Coaching Notes

The focus today will be on making sure that we have athletes prepared and ready to go for the Deadlift today. We will be ending with 2 heavy singles for the day at 90%+ so the primary objective here is to ensure correct lifting mechanics and ensuring athletes are taking that full rest period to recover, sit-down and get themselves ready to tackle the rep with intent and focus. Here is where we can really build up the body, but also where, as coaches, we need to really be on top of movement mechanics. We will then transition into Kettlebell Swings and Abmat Sit-Ups. A note here is to scale to Russian more often than not for anyone that has felt lower back discomfort from lumbar hyperextension. The goal here is to add quality hinging volume and repetition work to reinforce positions, so watch for midline stabilization, core to extremity and a neutral spine.

strength: deadlift

Every 3mins:

Deadlift 1x3 at 82% 1RM

Deadlift 1x2 at 85% 1RM

Deadlift 1x2 at 87% 1RM

Deadlift 1x1 at 90% 1RM

Deadlift 1x1 at 95% 1RM

metcon: "Middle Child"

For time:

5 Kettlebell Swings, 53/35 lbs

5 AbMat Sit-ups

10 Kettlebell Swings, 53/35 lbs

10 AbMat Sit-ups

15 Kettlebell Swings, 53/35 lbs

15 AbMat Sit-ups

20 Kettlebell Swings, 53/35 lbs

20 AbMat Sit-ups

Rest 1 min

20 Kettlebell Swings, 53/35 lbs

20 AbMat Sit-ups

15 Kettlebell Swings, 53/35 lbs

15 AbMat Sit-ups

10 Kettlebell Swings, 53/35 lbs

10 AbMat Sit-ups

5 Kettlebell Swings, 53/35 lbs

5 AbMat Sit-ups

Time Domain: 7:00-11:00 minutes

Time Cap:12:00 minutes

Accessories:

3 rounds, 3 mins each, for max hold of:

20 Landmine Trunk Rotations, pick load

Double Kettlebell Front Rack Wall Sit, pick load, 30 secs

Max hold in remaining time Forearm Plank Hold

Rest 1 min