WOD: Monday 240916

• Coaching Notes

The focus today is on the posterior chain. We are looking for the warm-up to take 12 minutes or less. This means we do a nice little 400m run to get the body going, then working into some active range of motion exercises for the next 4 minutes, before finishing up with about 6 minutes for quality of the specific activation work for the Deadlift. This will give athletes adequate time to work up to their starting loads on the Deadlift and us enough time to talk through the specific points of performance here.

Luckily the transition here between the Strength and the conditioning work should be minimal where the only need is to adjust loads, get a bathroom break or drink and then tackle the workout.

strength: Deadlift

Every 2:30 x 4 Sets

Set 1: 4 Reps @ 70%

Set 2: 3 Reps @ 75%

Set 3: 2 Reps @ 80%

Set 4: 2 Reps @ 85%

metcon: "Flash Kick"

For Time:

400m Run

5 Deadlifts

400m Run

10 Deadlifts

400m Run

15 Deadlifts

400m Run

20 Deadlifts

Barbell: 225/155lbs

Goal: 9:00-13:00

Time Cap: 15:00

accessories:

For Quality:

16:00 EMOM

Minute 1 - 14 Alternating Rotational Slam Ball

Minute 2 - 4/4 90 Degree Box Jump

Minute 3 - :30/:30 Side Plank

Minute 4- Rest