Thursday 3.3.16 WOD NOTES

Dynamic Effort Lower


Complete after dynamic warm up. Complete 4x20sec. isometric holds with band, video below

Dynamic Warm Up: 5min

Strength: 10min

Sumo Deadlift (12×1 + Band Tension)
**5min to warm up, then complete 1 rep every 30sec
Give athletes 5min to get bar to 75% + band tension. Then start the clock, Athletes should perform 1 lift every 30 sec. Give every Athlete their own bar and band. Green – Men. Blue – Women
The sumo deadlift is much ore technical than the conventional deadlift as it requires additional hip and posterior chain engagement while being less stressful on the lower back. Although it may take more time for Athletes to perfect the sumo deadlift it requires less mobility in the hip and ankle making a great tool to increase you conventional deadlift weight and movement patterns. Like all variation on conventional lifts, if we can increase the amount of load we can move we will in turn increase the conventional lift.
Why Bands?
Accommodating resistance allows Athletes to load specific positions of the lift. In this case we are adding additional resistance to the lock out position of the lift to stress the importance of bringing your hips quickly to the bar.
Video below

WOD: 20min

5 Rounds
20 cals Assault Bike
15 Wallballs, Unbroken (20,14,14,12)
5 TNG Squat Cleans (135,95,115,75)
Rx+ and Rx = unbroken Wallballs and TNG Squat Cleans. If busy stagger where Athletes start, with a good mix of women and men on the bikes. Before you start let Athletes know that as soon as a bike becomes available to jump on it, even if the movements are completed out of order.

Cool Down Stretch: None

$ Out

4×20 DB Side Bends
**Each side
Coach Athletes through this instead of doing a cool down stretch