Tuesday 10.6.15 WOD NOTES

Dynamic Effort Lower

Mobility: 5min

Lifestyle Challenge – Day 6

Dynamic Warm Up: 5min

Strength: 15min

Back Squat (6×3 @ 60% Tempo 2-1-1-0)
2sec. decent
1sec. pause
1sec. accent
No pause at the top
• Improve body awareness and control through the lift
• Development of the connective tissues
• Improve stability throughout the lift
• Focuses on the muscular elements (engaging the muscles) of the lift rather than the elastic elements (bouncing out of the lift)
From the rack, Athletes will perform 6 sets of 3 reps each. 1 rep will consist of descending over 2sec to the bottom of the squat, holding the bottom position for 1 sec., ascending quickly (1sec.) and repeating for rep 2 and 3 immediately with no rest at the top.

WOD: 17min

“Quantum of Solace”
3 Rounds
90sec. SDHP
90sec. Front Squats
90sec. STOH
90sec. Rest
**75,55 across all movements
**Score total reps
Set clock to count 3min intervals. Weight today should be light, Athletes should move fast and complete 90sec of work with minimal rest. Coach proper midline positioning on SDHP, as Athletes get tired their hips will sty high and toro more parallel to the ground.

$ Out

3×12 DB Leg Raise


Lifestyle Challenge 10.1.15 – 10.30.15
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