WOD – Monday 7/23

Tomorrow is tank top Tuesday. It is going to be hot, so let’s all wear our finest sleeveless shirt, prioritize looking and staying cool, and of course, drinking plenty of water.

Don’t forget, The Port summer party is quickly approaching. Please make sure you RSVP to the email. Who is going to be crowned the Athlete(s) of the year? Any guesses?

Last thing, assault bike sprints are behind us and we are on to :90 ME double unders. Can anyone go UB?

Spend 2 minutes in Z1
Then, 3 rounds
10 deadlifts
10 bent over rows
10 strict press
10 back squats

Posterior chain prep for the strength

A. Deadlift – complete 5×3; AHAP
An important way to start thinking about the deadlift is to change your perspective on the movement. Instead of picking the bar up off the ground, think about driving through your feet and bringing the hips through the lift. Make the hamstrings and glutes do the majority of the work rather than making your spinal erectors do any of the lifting. The core should be engaged, not used to move the weight.
B. Bulgarian split squats – 3x8e; AHAP
A huge piece to this movement is to focus on the lifted knee moving straight up and down. Keeping the weight evenly distributed between your front and back foot. Too many times people allow for the weight to shift predominantly to the front, letting the front knee come over the toes and loading the patella tendon.

“Coming Home”
14 min AMRAP
27/21 cal row
21 deadlifts (135/95#)(115/75#)
15 OtB burpees
9 S2OH
The last few times we have seen the deadlift in a WOD, the bar has been much, much heavier. This will significantly change the stimulus of the workout. Changing your approach from trying to crank out as many heavy reps as you can, to just keep moving. Would be nice to go UB. Use the experience from 2 weeks ago. The wall ball deadlift workout. We tried to take a couple breaths before picking up the bar. Today might be another good time to give that pacing theory a go. Don’t pick up the bar until you’re ready to go unbroken.

Accessory Work
Toes to rig – laying on bench – accumulate 60

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