• Teaching Notes
For as we speak’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 greater repetition work with the 21-15-9 triplet of Deadlifts + Bar Dealing with Burpees + Calorie Row. By focusing within the warm-up on priming the system and activating the stabilizing muscle groups of the core we are going to enable for higher motion and power capability within the Deadlift. The purpose for the Deadlift as we speak is to work as much as a technical heavy double, whereas leaving some within the tank. The conditioning triplet as we speak will present an excellent dose for the posterior chain, so be able to scale athletes because the load shouldn’t exceed 50% of their 1RM. If there are people who strive to take action, they are going to be feeling this one for the remainder of the weekend with the quantity and loading mixture.
metcon: “Useless on Arrival”
For time:
21 Deadlifts, 225/155 lbs
21 Bar Dealing with Burpees
21/17 Row Energy
15 Deadlifts, 225/155 lbs
15 Bar Dealing with Burpees
15/12 Row Energy
9 Deadlifts, 225/155 lbs
9 Bar Dealing with Burpees
9/7 Row Energy
Equipment:
3 rounds for high quality of:
8 Barbell Good Mornings, choose load
8 L/8 R Single Arm Overhead Break up Squats, choose load
25 Banded Hip Thrusts
