WOD: Wednesday 210929

Glad to have you in class Tim!

Coaching Notes:

Today, we get to take a crack at our 1RM Deadlift. We haven't tested this one for a while and it will be great to see how the work on our hinge pattern, hamstring development, and core work pays off at the end of this cycle. We are combining it with a solid workout built around muscular stamina on our hinge pattern. The weight should be a weight that we can move for quick sets of 3-5 reps. The idea here being that we want repeatability and athletes to have the ability to brace under fatigue.

Scaling Mods:

For the deadlift today, scaling to a hex bar deadlift or a sumo deadlift would be a great alternative for those with range of motion issues as both of those are better positoins for anyone with tight hamstrings. We can always pull off blocks or weight plates as well. If anyone really cannot tolerate the hinging pattern we can work on developing the hamstrings and butt by going to a barbell hip thrust off bench at a moderate challenging load.

Deadlift 1RM:

Take 20 minutes to Establish a 1RM Deadlift

Metcon: Clerks

4 Rounds for Time

75 Double Unders

15 Deadlifts 275/185#

Time Cap: 12:00