I don’t wish to row both James.
• Teaching Notes
For right now’s various WOD we can be tackling a posterior chain centered exercise with the emphasis on the Heavy Deadlifts to begin after which constructing into some greater repetition work with the 21-15-9 triplet of Deadlifts + Bar Dealing with Burpees + Calorie Row. By focusing within the warm-up on priming the system and activating the stabilizing muscle groups of the core we are going to permit for higher motion and power capability within the Deadlift. The aim for the Deadlift right now is to work as much as a technical heavy double, whereas leaving some within the tank. The conditioning triplet right now will present dose for the posterior chain, so be able to scale athletes because the load shouldn’t exceed 50% of their 1RM. If there are those who strive to take action, they are going to be feeling this one for the remainder of the weekend with the amount and loading mixture.
power: deadlift
Full units each 3 minutes.
Deadlift 1×4 at 77% 1RM
Deadlift 1×4 at 80% 1RM
Deadlift 1×3 at 82% 1RM
Deadlift 1×3 at 85% 1RM
Deadlift 1×2 at 87% 1RM
metcon: “Useless on Arrival”
For time:
21 Deadlifts, 225/155 lbs
21 Bar Dealing with Burpees
21/17 Row Energy
15 Deadlifts, 225/155 lbs
15 Bar Dealing with Burpees
15/12 Row Energy
9 Deadlifts, 225/155 lbs
9 Bar Dealing with Burpees
9/7 Row Energy
Equipment:
4 rounds for high quality of:
10 Glute Ham Raises
Weighted Sorenson Maintain, choose load, 30 secs
10 L/10 R Banded Aspect Mendacity Clamshells
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