I don’t prefer to row both James.
• Teaching Notes
For at the moment’s various WOD we might be tackling a posterior chain targeted exercise with the emphasis on the Heavy Deadlifts to start out after which constructing into some larger repetition work with the 21-15-9 triplet of Deadlifts + Bar Going through Burpees + Calorie Row. By focusing within the warm-up on priming the system and activating the stabilizing muscle mass of the core we’ll permit for higher motion and power capability within the Deadlift. The purpose for the Deadlift at the moment is to work as much as a technical heavy double, whereas leaving some within the tank. The conditioning triplet at the moment will present dose for the posterior chain, so be able to scale athletes because the load mustn’t exceed 50% of their 1RM. If there are people who attempt to take action, they are going to be feeling this one for the remainder of the weekend with the quantity and loading mixture.
power: deadlift
Full units each 3 minutes.
Deadlift 1×4 at 77% 1RM
Deadlift 1×4 at 80% 1RM
Deadlift 1×3 at 82% 1RM
Deadlift 1×3 at 85% 1RM
Deadlift 1×2 at 87% 1RM
metcon: “Lifeless on Arrival”
For time:
21 Deadlifts, 225/155 lbs
21 Bar Going through Burpees
21/17 Row Energy
15 Deadlifts, 225/155 lbs
15 Bar Going through Burpees
15/12 Row Energy
9 Deadlifts, 225/155 lbs
9 Bar Going through Burpees
9/7 Row Energy
Equipment:
4 rounds for high quality of:
10 Glute Ham Raises
Weighted Sorenson Maintain, decide load, 30 secs
10 L/10 R Banded Facet Mendacity Clamshells
