Friday 3.11.16 WOD NOTES

Max Effort Lower

Mobility: 4min

2min each side, couch stretch

Dynamic Warm Up: 5min

Strength: 12min

Seated Bound for Max Height
**Sit on box at knee height
Bounding over PVC
Video below
Most Athletes take advantage of the stretch reflect created during the eccentric loading phase of the jump. The seated box jump removes the stretch reflex forcing the Athlete to become explosive in the concentric phase. Limited motion from the arms also forces the Athlete to press through the floor expressing further explosive power. If Athletes can understand and demonstrate how to create power without loading in the eccentric phase they can translate that to olympic lifting; clean and jerk, snatch and their variations.
Through the conjugate method of programming we do not focus solely on classic lifts, but on every possible variation we can safely think up. Continually setting PRs on variations will allow us to continually set PRs on the classic lifts while staying healthy and injury free. Remember…. Injury should not a part of training. Training should be designed to increase the longevity of the Athlete.
Train hard, train smart.
– Coach D.

WOD: 20min

“Full Battle Rattle”
8 Rounds
200m Row
5 DB Sq Cl, single arm, alt. (45,35,35,25)
20′ Broad Jumps
**For every jump over 3 men, 4 women complete 1 burpee penalty
Coaches, allot 20min for this WOD. DB squat cleans are to be performed with a single DB, alternating arms, touching the floor each time. Broad Jumps, measure out 15′, mark with cones. Penalty: if men take more than 3 jumps, women 4 jumps to complete 15′, Athlete must complete 1 burpee for each additional jump before continuing to the next round.

Cool Down Stretch: None

$ Out

3 x Banded Static Standing Ab Crunch
1min forward, 1min left, 1min right
Coach Athletes through this