WOD – Wed, Nov 30
Warm-up
Deadlift (E3MOM 5×3
1×3 70-75%
1×3 75%
1×3 80%
1×3 85%
1×3 85-90%)
1×3 70-75%
1×3 75%
1×3 80%
1×3 85%
1×3 85-90%)
<h3>INTENDED STIMULUS</h3><ul><li>Heavy day.</li><li>Lift around 70% or more across all 5 sets.</li><li>Increase loading across as many sets as possible.</li><li>Challenge advanced athletes to hold a heavy percentage of their 1-rep max across all 5 sets.</li><li>Rest around 2:00 between sets.</li></ul>
221130 WOD (AMRAP – Rounds and Reps)
10 Minute AMRAP of:
12 KB Swings Grn/Blu Blu /Yel
9 KB Goblet squats
10 Cal Row/Bike/ Erg
Cool Down
3 sets:
:20 standing pike stretch
:20 scorpion stretch/side
:20 Samson stretch/side
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
4 min AMRAP of:
10 good mornings
10 alternating Cossack squats
10 alternating Samson stretches
DEADLIFT PROGRESSION
5 deadlift focus set up feet
5 deadlift focus bar close to body
5 deadlift focus hips back on decent
5 pulls from shin to knee
5 deadlift focus on lumbar arch
LOADING UP TO 70%
2-3sets:
3 deadlifts