Tuesday 11.24.15 WOD NOTES

Dynamic Effort Upper

Mobility: 5min

Repeat from Monday, Will use this mobility for the next 2 week DE Cycle.
2:00 -3:10  http://www.mobilitywod.com/daily/tuesday-november-10th-2015/

Strength: 15min

Bench Press (9×3 @ 55% + band tension)
3×3 Wide, 3×3 Normal, 3×3 Narrow
Make sure that the band has tension at the bottom and top of the lift. If you have to wrap the band around the barbell multiple time to achieve this do it. Athletes should use the same band set up as last week.
In a traditional bench press, as the bar is pressed away form the Athletes chest it becomes easier to lockout as the Athletes mechanical advantage increases. In layman terms the angles of the joints become easier to overcome for the Athletes. Adding Accommodating resistance to the ‘lockout’ phase of the benchpress gives Athletes additional weight at the top end of the lift, helping them lockout.
Traditional set up + band tension. Make sure to teach proper set up.

WOD: 20min

“Heavy Petting”
400m Run
Thrusters (75, 55)
Pull Ups
400m Run
Pull Ups
400m Run
This workout should be light and fast. If not Rx Thrusters weight Athletes should be able to complete sets unbroken.

Cool Down Stretch: 2-3min

$ Out

4×20 Banded Side Bends, per side