Monday 1.25.16 WOD NOTES

Max Effort Lower

Let Athletes know that we will be performing pause back squats and thrusters as our next DE lower and upper.

Mobility: 5min

• 1min each side, coaches choice banded overhead distraction, think front rack
• 4min, hip opener, coaches choice; think…Athletes in bottom position for 4min.

Dynamic Warm Up: 5min

Strength: 15min

Back Squat (1RM with 4sec. Pause)
• Strengthens specific weak points
• Great learning tool for mastering technique
• Stopping from the concentric phase is more difficult because the Athletes must overcome inertia to resume the upward motion. Requiring a high force production where the joint angles are difficult to overcome. In a nut shell, pausing requires more muscle activity at a position that requires perfect mechanics.
Take from rack, Athlete will squat to below parallel and pause for 4sec. What 4sec? in reality the Athlete will pause for 2-3, so we program in 4 to get 2-3, the minimum needed to stop momentum. Athletes should get warmed up by performing normal back squats to 50% then begin performing pause squats to a 1RM. Review how to bail.

WOD: 25min

Happy 31st Birthday Ray Singson!
“Everybody Loves Raymond”
1000m Row
31 Thrusters (45,35)
31 T2B
31 Thrusters (75,55)
500m Row
**Row = damper 10
There is not a Rx+ option. Athletes should move quickly through this WOD. Finishing within 15min. Thrusters should be completes in 2-3 sets.

Cool Down Stretch: 2-3min

Full Pigeon

$ Out

3x1min Weighted Plank