WOD: Friday 240315

I don’t like to row either James.

• Coaching Notes

For today’s alternative WOD we will be tackling a posterior chain focused workout with the emphasis on the Heavy Deadlifts to start and then building into some higher repetition work with the 21-15-9 triplet of Deadlifts + Bar Facing Burpees + Calorie Row. By focusing in the warm-up on priming the system and activating the stabilizing muscles of the core we will allow for better movement and strength capacity in the Deadlift. The goal for the Deadlift today is to work up to a technical heavy double, while leaving some in the tank. The conditioning triplet today will provide a good dose for the posterior chain, so be ready to scale athletes as the load should not exceed 50% of their 1RM. If there are those that try to do so, they will be feeling this one for the rest of the weekend with the volume and loading combination.

strength: deadlift

Complete sets every 3 mins.

Deadlift 1x4 at 77% 1RM

Deadlift 1x4 at 80% 1RM

Deadlift 1x3 at 82% 1RM

Deadlift 1x3 at 85% 1RM

Deadlift 1x2 at 87% 1RM

metcon: "Dead on Arrival"

For time:

21 Deadlifts, 225/155 lbs

21 Bar Facing Burpees

21/17 Row Calories

15 Deadlifts, 225/155 lbs

15 Bar Facing Burpees

15/12 Row Calories

9 Deadlifts, 225/155 lbs

9 Bar Facing Burpees

9/7 Row Calories

Accessories:

4 rounds for quality of:

10 Glute Ham Raises

Weighted Sorenson Hold, pick load, 30 secs

10 L/10 R Banded Side Lying Clamshells