WOD: Wednesday 220727
Hopefully some heavy Deadlifts can make up for the Assault Bike.
• Daily Focus
Today, we shift our focus to the deadlift. Things are about to get heavy and we are looking at accumulating over 15 reps at 80+% 1RM today with the goal of 9+ reps at 85% 1RM. This type of volume accumulating at these intensities will push the body to adapt and come back stronger in a couple weeks when we test our 1RM. For the conditioning piece, this is all about speed and power output. We have small rep ranges that should allow for quick short sets and very little transition periods between movements.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.
-Scale: Keep the bar close and have the hips and torso rise at the same time during the deadlift. Think about breaking the bar off the ground and pushing the ground away as we lift the bar to the knees and then hinge into the hips.
Echo Bike: Work to stay steady on the bike and not sway side to side. Focus on pressing hard through the pedals while also allow a little pull on the way back around on the turnover.
-Scale to a 11/9 cal Assault Bike on the first set and 9/7 on the second set. We would keep the cals the same for Bike Erg, with the exception that we would want the damper to be at 10/9 and it to a standing Bike Erg.
Strength: Deadlift
Every 3mins:
Deadlift 1x4 at 80% 1RM
Deadlift 1x4 at 80% 1RM
Deadlift 1x3 at 85% 1RM
Deadlift 1x3 at 85% 1RM
Deadlift 1xME at 85% 1RM
MetCon: "Epcot"
4 rounds, each round for time, of:
11 Deadlifts, 225/155 lbs
9/7 Echo Bike Calories
7 Deadlifts, 225/155 lbs
7/5 Echo Bike Calories
Go every 3 mins.
Accessories:
5 rounds of:
Sandbag Hold, pick load, 1 min
Max rep Renegade Rows, pick load,
30 secs max distance Sled Push, pick load, 30 secs