WOD: Monday 240603
Test week is right around the corner! Get ready!
• Coaching Notes
The focus today is on our Deadlift progression and pushing the needle further here in preparation for a heavy 3 rep this coming week. The goal here would be to tackle 4 heavy sets her ate over 80% of 3s and 2s. These do not need to be touch and go, but should be a quick reset. We do have our 3 part warm-up here, but the idea is that it is progressive and simple and will allow for enough time to warm athletes up to their working percentage of 80%. For some this is pretty heavy and will need that time to warm-up to their working loads. The warm-up should be 5 minutes for a little body heat, 4 minutes for some mobility, then 6 minutes for some specific barbell prep and movement activation. After that we should give athletes another 5-7 minutes or so to warm-up to their working loads which means that total warm-up time today will be around 23-25 minutes. This means that we should be Deadlifting by the 30:00 mark. We will then hit the Deadlifts from 30 minutes to 42 minutes on the clock. The nice thing about the workout is that we have really hit things well and primed everything to get ready into the conditioning effort, so all we need to do is adjust loads and have a bathroom break before hitting our conditioning piece, which will take 11 minutes of working time here today. This means at the least we should start by the 48 minute on the clock. Understandably this creates a tighter time frame for the workout today, but ideally preparing athletes for the workout is far more important than rushing and having the time to cool down.
strength:
Complete sets every 3 mins.
Deadlift 1x3 at 80% 1RM
Deadlift 1x3 at 85% 1RM
Deadlift 1x2 at 90% 1RM
Deadlift 1x2 at 90% 1RM
metcon: "Bulldozer"
In 2 mins, for max reps of:
12 Deadlifts, 275/185 lbs
50 Double Unders
Max reps in remaining time Row Calories
Rest 1 min
-- then --
In 2 mins, for max reps of:
9 Deadlifts, 275/185 lbs
50 Double Unders
Max reps in remaining time Row Calories
Rest 1 min
-- then --
In 2 mins, for max reps of:
7 Deadlifts, 275/185 lbs
50 Double Unders
Max reps in remaining time Row Calories
Rest 1 min
-- then --
In 2 mins, for max reps of:
5 Deadlifts, 275/185 lbs
50 Double Unders
Max reps in remaining time Row Calories
Accessories:
For quality:
Sorenson Hold, 3 mins
50 Glute Ham Raises
Side Plank, L 1:30/R 1:30