Monday 12.28.15 WOD NOTES

Holiday Schedule
12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only
1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only

Max Effort Lower

Mobility: 5min


Dynamic Warm Up: 5min

Strength: 12min

Deadlift (1RM to 3″ deficit, conventional stance)
Athlete concerns?
Athletes are generally concerned about how low the bar is on the deficit deadlift. The lower the bar the greater mobility required on the ankle, knees and hips. If the Athlete has mobility issues in these areas then the midline is compromised and the lower back can be stressed. Remind these Athletes that the heigh of the bar is arbitrary from Athlete to Athletes. The bar is much lower on the shin for a taller Athlete than for a shorter Athlete. So it should not matter where we pull from as long as we are able to maintain proper mechanics.
Athlete needs to stand on a 25# plate + 1″ plate. This will create a firm 3″ deficit. Athletes with poor mobility may not be able to reach the bar at a 3″ deficit without compromising their midline. These Athletes should not pull from such a great deficit, decrease deficit and continue.
Effectively pulling from a deficit will make you strong at the conventional lift. Efficiently pulling from a deficit requires the Athlete to be mindful of their body position (specifically midline), which will transfer to increased pulling strength (increasing strength through a greater range of motion), barbell speed and body awareness int he conventional lift.

WOD: 15min time cap

17min AMRAP
30 Cal Row
30 Cleans (135,95,95,65
20 Cal Row
20 Clean (165,115,115,75)
10 Cal Row
10 Cleans (195,135,135,95)
**Score total cals + reps
There is an Rx+ and Rx option. During WOD Demo review Squat Clean, Athletes do not have to perform squat clean but are encouraged when weight gets heavy.

Cool Down Stretch: 2-3min

$ Out

4 x 1min L-Sit or Modification
Make sure to cover modifications for this. L-sit can be performed on boxes.