9.3.15 WOD NOTES

Dynamic Effort Upper

Mobility: 5min

New DE Cycle. We will repeat this mobility over the next 3 weeks
1:31 – 2:36 http://www.mobilitywod.com/daily/sunday-august-30th-2015/

Dynamic Warm Up: 5min

Strength: 12min

Power Clean (5,5,3,3,2,2,1,1 @ 65% 1RM )
**Score 2×5 weight
New DE Upper 3 Week Cycle
Run Every 60sec. These Reps should no be completed TNG, reset at the bottom of each movement (hands do not leave bar). Focus is on FORM. During high repetitions Oly lifts Athletes need to stay under tension through the midline, but relaxed in the hands/grip. Any BIG range of motion lift, like the clean, when programmed in multiple reps needs to be performed with good mechanics to prevent injury at a high percentage of the Athletes 1RM. Over the next 3 weeks we will climb to 80% 1RM while decreases reps. The goal is to put the Athlete into a state of fatigue, watch for glaring faults and que.

WOD: 25min

“The Human Highlight Reel”
25 Box Overs (24,20)
50′ OH DB Lunges (45,35)
25 T2B
25 Box Overs
25 T2B
50′ OH DB Lunges
25 Box Overs
–3min Rest–
50 Cal Row Sprint
**No time cap
Budget 25min. Athletes can OH DB lunge in place by measuring out stride (based on mat width, 4′) or with short turn arounds (10′ – turn around, etc.). Athletes will hold 1 DB overhead with 1 hand/arm and lunge, wight should be heavy but manageable for a 50′ unbroken lunge. Box Overs, Athletes do not have to open hips. T2B, If not Rx, Coach Athletes to work on good kipping mechanics to perform a K2E or knee raise.

Cool Down Stretch: 2-3min

$ Out

3×12 Single Arm Overhead DB Sit Ups
**Each Side