Tuesday, April 9, 2013

Wednesday 130410 Regionals 2011 WOD

Here is a test from a few years back... This WOD will test brute strength with a very heavy deadlift (see scaling info below) and power extended over time with lots of high box jumps.  We will begin with some sets of RDLs to prepare and set the back. Warming up deadlifts requires not just getting the body physically warm- but also prepared and charged up from a neurological perspective.  The RDLs and then working up gradually with weight "greases the groove"- gets the body firing as a unified system to lift heavy for repeated reps.  Yes- dropping from the top is fine... but make sure you get tension on the bar before peeling weight from the ground.  Really get set, put some stretch in the bar, and drive the heels throught floor.

Luke reppin through 13.4
***Reminder for Yoga class today at 11:15am.***
****10am intern meeting****

Wednesday WOD: class times at 7, 9, 10am and again at 4 and 5pm.  Strength at 6pm.
Romanian deadlifts- moderate weight across all sets
21-15-9 reps for time of:
145/95kg Deadlift (yes the Rx is HEAVY- scale it about 70% of recent true 1RM deadlift)
30/24" Box jump (must JUMP and show control standing on top of box with each rep no spring offs)
*Strict 12 Minute Cut off!... scale accordingly.
Compare to September 7, 2011

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