Tuesday 11.10.15 WOD NOTES

Dynamic Effort Upper

Mobility: 5min

0:00-1:50 http://www.mobilitywod.com/daily/sunday-october-25th-2015/
Coaches choice from these 2 mobility pieces shown. Make sure you are educating the Athletes on why we are performing this mobility.

Dynamic Warm Up: 5min

Mix in the ergs this month so that Athletes can accumulate meters for RowVember

Strength: 15min

Press Complex (6×1 @ 75% Push Press+Push Jerk + Split Jerk)
NOTES:
From the rack. Athletes need to work at a true 70% 1RM Push Press. Over the next 2 weeks we will work to 75%. 1 Complex = Push Press + Push Jerk + Split Jerk. Athletes will perform 6 complexes.
How?
When teaching the press complex review the common faults of each movement and the common ques that the Athletes will be Coaches on.
Common Faults
Push Press: Knees tracking forward
Push Jerk: Not reaching Hip Extension, Knees tracking forward
Split Jerk: Improper split mechanics and recovery, Not reaching Hip Extension, Knees tracking forward
Why?
By performing the overhead press in a complex it allows us to speed, technique and strength all in one.

WOD: 15min

“It’s Not Right, But It’s Okay….”
21-15-9
Snatch (115,75)
T2B
NOTES:
This WOD is to be complete quickly. Snatch weight, if not Rx Athletes should be able to complete singles quickly. Encourage Athletes to complete T2B, even if it is singles.

$ Out

2 Rounds
400m Row
40 DB Floor Press
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