WOD: Friday 250509

#Zen

• Coaching Brief & Class Overview

Today’s session is centered around our Deadlift 1RM. This is the last big main test of our test week and will be today’s priority. The session is focused around getting the posterior chain active and ready for the day and giving athletes a full 20 minutes to build to a 1RM. Remind athletes that as they get to those 90%+ loads they need at least 3 minutes between attempts to get a true 1RM Test. We will then transition to a fun little triplet of GHD Sit-Ups, Deadlifts, and Strict Pull-Ups. This is meant to be short and fast with the emphasis on Strict Pull-Up volume to finish things off. Remember we have the Strict Pull-Up challenge this month and any time you do strict pull-ups add those numbers to the board.

strength: 1rm deadlift

Take 20 minutes to Establish 1RM Deadlift.

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

1 Rep @ 80%+

Resting 60-90 seconds b/t these sets

1 Rep @ 86%

1 Rep @ 92%

1 Rep @ 97%

1 Rep @ 102-105%

Rest 3:00 b/t single at or above 90%

metcon: "Electric Eye"

3 rounds, 2 mins each, for max reps of:

15 GHD Sit-ups

10 Deadlifts, 225/155 lbs

Max reps in remaining time Strict Pull-ups

Rest 2 mins

Accessories:

4 rounds for quality of:

12 Dumbbell Zottman Curls, pick load

Weighted Hollow Hold, pick load, 20 secs

Weighted Plank, pick load, 1 min