WOD: Thursday 240502

• Coaching Notes

We are tackling a little posterior chain day and high capacity couplet today. The goal here will be to progressively load the bar from the 7s down to the 3s on the Sumo Deadlift with a little more focus talking through key points on the Sumo Deadlift in order for athletes to get a good grasp and feel what they are suppose to feel on the Sumo Deadlift. Many find that they notice their adductors turning on because of the increased stretch here, however we also want to feel the glutes creating extra tension and engagement with the wider stance and pressing out the knees.

We will transition to a sprint couplet of running and hang power clean and jerks. We are looking for the run to start out fast and stay fast with a descending distance here of 600-400-200. Realistically this is like a classic 3 round of 400m runs, except we should be able to hold a stronger pace on the run knowing that the final effort is only a 200m effort. We will be looking to hold close to unbroken on the barbell with a relatively light load of 95/65lb, 43/30kg. If you do not think that you can maintain unbroken sets or at least keep the barbell to 2 sets or less we should reduce the load to chase the intensity and hit this one at the correct stimulus.

strength:

Complete sets every 2 mins.

Sumo Deadlift 7-6-5-4-3

Starting @ 60% and increase by feel today and end with 3 Reps round 8 RPE

metcon: "Blast Off"

For time:

Run, 600 m

20 Hang Power Clean & Jerks, 95/65 lbs

Run, 400 m

20 Hang Power Clean & Jerks, 95/65 lbs

Run, 200 m

Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

Accessories:

Every 1 min for 12 mins, alternating between:

Single Leg Good Morning, 45 secs

Banded Face Pull, 45 secs

Kettlebell Suitcase Carry, pick load, R 45 secs

Kettlebell Suitcase Carry, pick load, L 45 secs