WOD: Wednesday 240904

I wish I could say I was this happy during deadlifts.

• Coaching Notes

The focus today is on the posterior chain and specifically building up our deadlift to a heavy 3 in the range of 80-85% of our 1RM. We will then be talking through and tackling some barbell cycling reps and mechanics here with the Power Clean and Deadlift in the workout, but note that these are coupled with two other high intensive leg movements of High Box Jumps and Echo Bike. The cumulative fatigue throughout the workout will build and we will need to manage that while maintaining form on the barbell.

strength: deadlift

Every 3:00 x 4 Sets

Set 1: 6 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 4 Reps @ 80%

Set 4: 3 Reps @ 80%+

metcon: "Asante Sana Squash Banana"

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlifts

12/9 Calorie Bike

-Rest 1:00 b/t Set -

Barbell: 155/105lb, 70/48kg

Box: 30''/24''

accessories:

12:00 EMOM

Min 1: Hang Clean High Pull, For Load

Min 2: 8 Glute Ham Raise + 8 GHD Hip Extension + 10-15 second Sorenson Hold

Min 3: :20/:20 second Pallof Press Hold