WOD: Thursday 250904

• Coaching Brief & Class Overview

Today we have a blend of Strength work and high intensity lactate clearance work. After hip and shoulder mobility, athletes will move through posterior chain activation, kettlebell swings, and pressing prep to prime both the deadlift and push press patterns. The strength piece uses a 15:00 EMOM alternating push press and deadlifts at 70–80%, reinforcing barbell mechanics under fatigue. Then we will get into our conditioning piece with “Little Red Corvette” is a barbell and bike sprint workout designed to test posterior chain stamina, sprint capacity, and lactate tolerance. It will consist of three fast intervals of deadlifts and Echo Bike calories, each inside a 3:00 window. The goal is to complete the work in 2:00–2:20 per round, leaving recovery before the next set. Athletes should push the pace, treating each round as a near-maximal sprint, while managing mechanics on the barbell and sustaining high output on the bike. Coaches should emphasize load adjustments that allow deadlifts in one or two sets and bike cals in under 1:15.

strength:

Every 1 min for 14 mins, alternating between:

5 Push Press, 70% 1RM

5 Deadlifts, 70% 1RM

Rest 1 min

5 Push Press, 70% 1RM

5 Deadlifts, 70% 1RM

Rest 1 min

5 Push Press, 75% 1RM

5 Deadlifts, 75% 1RM

Rest 1 min

3 Push Press, 80% 1RM

3 Deadlifts, 80% 1RM

Rest 1 min

3 Push Press, 80% 1RM

3 Deadlifts, 80% 1RM

metcon: "Little Red Corvette"

Every 3 mins for 9 mins do:

20 Deadlifts, 225/155 lbs

20/14 Echo Bike Calories

Accessories:

4 rounds for quality of:

10 Glute Ham Raises

Single Leg Sorenson Hold, L 20 secs/R 20 secs

Paloff Hold, L 30 secs/R 30 secs