Tuesday 9.29.15 WOD NOTES

Coach Daniel

Announcements

Dynamic Effort Lower

Mobility: 4min

2min each side 0:00 – 1:20  http://www.mobilitywod.com/daily/tuesday-september-22nd-2015/

Dynamic Warm Up: 5min

Strength: 15min

Back Squat (6×3 @ 55% Tempo 2-1-1-0)
2sec. decent
1sec. pause
1sec. accent
No pause at the top
NOTES:
Why?
• Improve body awareness and control through the lift
• Development of the connective tissues
• Improve stability throughout the lift
• Focuses on the muscular elements (engaging the muscles) of the lift rather than the elastic elements (bouncing out of the lift)
How?
From the rack, Athletes will perform 6 sets of 3 reps each. 1 rep will consist of descending over 2sec to the bottom of the squat, holding the bottom position for 1 sec., ascending quickly (1sec.) and repeating for rep 2 and 3 immediately with no rest at the top.

WOD: 15min

“Diane”
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
NOTES:
Deadlifts, If not Rx weight Athletes should be able to complete each set in max 2 sets. Coach Athletes to choose good HSPU modifications, this is where Athletes will begin to fail. Spend some time reviewing HSPU kipping mechanics.

$ Out

3×15 GHD Barbell back Loaded Barbell Sit Ups
https://instagram.com/p/y5olHynwo8/