8.13.15 WOD NOTES

Dynamic Effort Lower

Mobility: 6min

3min each side, hamstring flossing 9:05 – 9:50 http://www.mobilitywod.com/2014/07/quick-diagnostics-and-first-fixes-round-back-deadlift-set-up-pro-episode-73/
**we will repeat this mobility the next 3 weeks. Goal is to sit the femur into the hip socket, creating greater hip flexion for a better deadlift set up.

Dynamic Warm Up: 5min

Strength: 15min

Deadlift (6×3 @ 75% 1RM)
**Do not touch and go, control eccentric and concentric motions
NOTES: spend some time today reviewing the deadlift. First speak in broad terms then talk about 2-3 of the inner points. Set up, Hips or Lock Out. Athletes are not to TNG these reps. Make sure Athletes have a GREAT set up. Remember, this is Dynamic Effort (speed work), focus for the next 3 weeks is on barbell speed.
 Look For:
• Loss of thoracic spine and midline in general
• Over extension at the top
• Jerking the weight off the floor
• Hips rising faster than shoulder (stripper deadlift)
• Lack of tension on the barbell and throughout midline

WOD: 15min

“Chunky Monkey”
OHS (95,65)
DB Snatches (65,45)(L+R+2)
NOTES: Alternate arms during snatches as needed. Remind Athletes that we want them to go heavy on the DB snatches. Most of the Athletes time will be spent on DB snatches.

Cool Down Stretch: 2-3min

$ Out

3 Rounds
Plank – 1 Min. Flat + 30 Sec. Each Side