WOD – Saturday 8/17

Spend 2 minutes in Z1
Then, 2 or 3 rounds
10 banded pull-throughs
5 inchworms w/opposite toe touch
10 air squats
5 spiderman w/rotation stretch

Posterior chain prep

Deadlift – 5×3; building
Starting at 70% build to a heavy triple given the week. Have a realistic goal here and plan out each set. Piggybacking off of the work we did focusing on our set-up for the clean, let’s focus on the same thing today. Wheat does a deadlift set-up look like? Where are your feet? Where do you grip the bar? Where are your shoulders and hips in relation to everything else? And how does it differ from a clean set-up?

Deadlifts (185/125#)(165/115#)
Cals AB
Don’t you just love workouts that look mean before you even start them? This one will be over before it begins, so win it between the ears before the clock starts to countdown. Weight on the bar should allow for 2 big sets but do not scale it so you can go unbroken. This one is not going to come down to the deadlifts. Just keep the bar moving. This one will all depend on how hard you are willing to push the bike. Keep an eye on the screen and try to hold a high RPM/watt. Finding numbers that apply to you in different situations becomes really helpful when you spend as much time on the assault bike as we do. For example, if it is a lot of calories, what should your RPM’s be? If it is a shorter distance like today, where should that number sit? Knowing this will help you pace and move with purpose. So important.

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