9.4.15 WOD NOTES

Max Effort Lower

Mobility: 6min

3min each side. 2:15 – 3:00 Use Boxes, add in an LAX ball on the adductors to really attack the hips. http://www.mobilitywod.com/daily/thursday-july-23rd-2015/

Dynamic Warm Up: 5min

Strength: 15min

Deadlift (1RM from 2″ blocks + band)
Pull from 25# plates (they are 2″ think and solid), foam pads will allow the bar to bounce when dropped from the top. Banded deadlift demo below, all Athletes will use blue bands.
Why Band?
Bands are great for teaching bar execration at the top of the lift. The added tension of the band will cause the Athlete to quickly execrate their hips to the bar, increasing the bar speed at the top of the lift. The addition of accommodating resistance to programming insures variation; avoiding accommodation and injury.
Why 2″ lift? 
Insures proper mechanics and set up for heavier volumes. Partial range of motion deadlifts are a great way to overload the posterior chain increasing; running speed, vertical and overall strength for sport and life.

WOD: 20min

“Mellow Johnny”
5 Rounds
400m Run
5 Deadlifts
5 Hang Cleans
**135,95 across all movements
**Rx+ Use a Fat Bar, (25#)
No time cap, budget 20min. If not Rx Athletes should use a weight that they can complete 2-3 rounds unbroken, think “DT” weight. Rx+ = using a fat bar, fat bars weight 25#. There are a lot of movements to demo today; deadlift, clean and STOH variations. Talk to the Athletes about what you are looking for as a Coach; common faults and ques. Watch the Athletes as they warm up to insure proper mechanics.

$ Out

3 x 1min Chinese Plank