Thursday 12.3.15 WOD NOTES

Dynamic Effort Upper

Mobility: 5min

Repeat from Monday, Will use this mobility for the next 2 week DE Cycle.
2:00 -3:10


Bench Press (3×3 wide, 3×3 med, 3×3 close @ 60% + band tension)
Make sure that the band has tension at the bottom and top of the lift. If you have to wrap the band around the barbell multiple time to achieve this do it. Athletes should use the same band set up as last week.
In a traditional bench press, as the bar is pressed away form the Athletes chest it becomes easier to lockout as the Athletes mechanical advantage increases. In layman terms the angles of the joints become easier to overcome for the Athletes. Adding Accommodating resistance to the ‘lockout’ phase of the benchpress gives Athletes additional weight at the top end of the lift, helping them lockout.
Traditional set up + band tension. Make sure to teach proper set up.


21 Power cleans (135,95)
21 Pull Ups
3 Rope Climbs
15 Power Cleans
15 Pull Ups
2 Rope Climbs
9 Power Cleans
9 Pull Ups
1 Rope Climb
Rope climb modification 2:1. I want people on the ropes. Ring rows and squats shouldn’t be an option.  PC, is not Rx, think “Grace” weight, Athletes should be able to TNG 5-7 reps. Pull up, standard modifications. If Athletes are working on PU have them perform kips as their mod, 1 kip = 1PU.

$ Out

3 Rounds:
Minute 1 – :40s Abmat Sit-Ups
Minute 2 – :40s Banded Good Mornings
Minute 3 – :40s Hallow Hold
Minute 4 – :40s Superman Hold