WOD: Wednesday 211117
Happy belated birthday Mike!
Coaching Notes:
We are starting off the day with some heavy back squats and building more volume around that 80% mark. We adding in a 2x3 at 85% here as progress towards a new 1RM in week 11. Our strength conditioning piece today is all about posterior chain, anti-rotation, and core stability engagement. We are coming at it with two pulling exercises, the deadlift emphasizing the hamstrings and the renegade row to target antitation and stability. This will pack a powerful punch, and as the reps get higher you will definitely feel your midline!
Scaling Considerations:
Today, we are getting into some volume work on the hips and midline, so focusing on building the strength, form and stability around the hips is what today is all about.
When looking at scaling modifications for the squat we initially are going to look at the box squat. Think wider stance than traditional squat and box height that allows for parallel to floor and not lower. This will increase glute activation and limit issues in the low back and knees. We can also go to a belt squat or even reverse lunge if that is easier on the lower back.
For the Deadlifts today we can go to a sumo deadlift or hex bar deadlift as the first plan of action, the if needed raise the ground and go to lifting off blocks or plates to create less strain on the first pull.
Renegade Rows should just need to adjust the loads and we can stay with that movement because it does not really have many contraindications.
Strength Back Squats:
Back Squat 1x3 at 75% 1RM
Back Squat 1x3 at 80% 1RM
Back Squat 1x3 at 85% 1RM
Back Squat 1x3 at 85% 1RM
Back Squat 1xME at 80% 1RM
Complete sets every 3 mins for 15 mins.
*Set 1: 70-75% 1RM
"Until the Whistle"
As many reps as possible in 8 mins of:
2 Deadlifts, 225/155 lbs
2 Renegade Rows, 50/35 lbs
4 Deadlifts, 225/155 lbs
4 Renegade Rows, 50/35 lbs
6 Deadlifts, 225/155 lbs
6 Renegade Rows, 50/35 lbs …
Continue adding 2 reps until end of time.
Accessories
4 rounds of:
5 Eccentric Glute Ham Raises
10 Weighted Hip Extensions, pick load
Max effort Sorenson Hold