Tuesday 11.10.15 WOD NOTES

Dynamic Effort Upper

Mobility: 5min

0:00-1:50 http://www.mobilitywod.com/daily/sunday-october-25th-2015/
Coaches choice from these 2 mobility pieces shown. Make sure you are educating the Athletes on why we are performing this mobility.

Dynamic Warm Up: 5min

Mix in the ergs this month so that Athletes can accumulate meters for RowVember

Strength: 15min

Press Complex (6×1 @ 75% Push Press+Push Jerk + Split Jerk)
From the rack. Athletes need to work at a true 70% 1RM Push Press. Over the next 2 weeks we will work to 75%. 1 Complex = Push Press + Push Jerk + Split Jerk. Athletes will perform 6 complexes.
When teaching the press complex review the common faults of each movement and the common ques that the Athletes will be Coaches on.
Common Faults
Push Press: Knees tracking forward
Push Jerk: Not reaching Hip Extension, Knees tracking forward
Split Jerk: Improper split mechanics and recovery, Not reaching Hip Extension, Knees tracking forward
By performing the overhead press in a complex it allows us to speed, technique and strength all in one.

WOD: 15min

“It’s Not Right, But It’s Okay….”
Snatch (115,75)
This WOD is to be complete quickly. Snatch weight, if not Rx Athletes should be able to complete singles quickly. Encourage Athletes to complete T2B, even if it is singles.

$ Out

2 Rounds
400m Row
40 DB Floor Press