8.18.15 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 (12×2 @80% 1RM)
**Conventional Deadlift
**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: 12min

“Hazed and Confused”
12min AMRAP
5 Sumo Deadlifts (225,155)
10 Burpees
15 KB Swings (55,35)
**Score Rounds + Reps
If not Rx, Athletes should be able to complete x5 sumo deadlifts TNG for all 12min. If not Rx, Athletes should be be able to complete 15 KB swings for the first 3-4 rounds.

Cool Down Stretch: 2-3min

$ Out

3×12 Reverse Hyper
NOTES: Make sure to announce this and show Athletes how to perform and why.