WOD: Tuesday 240305

• Coaching Notes

Today's focus is on the hinge pattern and strengthening our posterior chain. We'll kick things off with the Deadlift, gradually working up to heavy sets of 3. Our aim in this progression is to cultivate strength, maintain proper positions, and ensure consistent speed on the bar.

Given the challenging load of the Deadlift and our emphasis on absolute strength and slow strength, speed isn't the primary concern. However, we also want to avoid the lift looking overly taxing. Therefore, take the time to thoroughly explain the mechanics to the athletes, helping them understand the nuances of the Deadlift. I find it helpful to refer to "reps in reserve" to guide the type of effort we're aiming for. During our final 3 reps today, athletes should have 3-4 reps left in the tank—finishing strong but with more to give.

Following the Deadlift session, we'll transition into the workout of the day. Each minute will begin with 10 American Kettlebell Swings, followed by tackling Burpee Pull-Ups for the remainder of the minute. We'll continue this cycle until 50 Burpee Pull-Ups are completed.

To ensure appropriate volume and intensity, we're setting a minimum expectation of 5 reps for Burpee Pull-Ups per minute, with a time cap of 10 minutes for the entire workout. This cap ensures athletes aren't excessively fatigued, especially considering the demanding nature of the combination of Burpees and Kettlebell Swings on the posterior chain.

Let's focus on quality movement, effective coaching cues, and ensuring our athletes push themselves while staying within safe and productive limits.

strength

Deadlift 1x5 at 70% 1RM

Deadlift 1x4 at 75% 1RM

Deadlift 1x4 at 75% 1RM

Deadlift 1x3 at 80% 1R

Deadlift 1x3 at 85% 1RM

metcon: "Pulling Teeth"

For time:

50 Burpee Pull-ups

Every 1 min (starting at 0:00) complete:

10 Kettlebell Swings, 53/35 lbs

Time Domain: 6:00-8:00 minutes

Time Cap: 10:00 minutes

Accessories:

4 rounds for quality of:

Single Leg Sorenson Hold, L 20 secs/R 20 secs

10 L/10 R Half Kneeling Paloff Press + Rotations

10 Barbell Bent Over Rows, pick load