8am-10am: Open Gym
10am: Group WOD
Every 1 min for 9 mins, alternating between:
12 Deadlifts, 225/155 lbs + 30 Double Unders
6 Hang Power Cleans, 225/155 lbs + 30 Double Unders
3 Push Jerks, 225/155 lbs + 30 Double Unders
Shorter time domain today and some heavier loading. You will have to hustle a bit with the barbell movements due to the set of 30 double unders after this work is completed. Try your best to relax and find a smooth rhythm here so you can control your heart rate. Hang power clean is heavy but should still have you able to cycle the barbell. Ideally you can complete the work in no more than 2 sets on any round and will likely have to do this in order to have time to get those doubles in. Push jerk should be unbroken and hopefully earn you a bit of rest before the next minute.
3 rounds for quality of:
30 Banded Good Mornings
Hip Hinge + Lateral Raise Hold, pick load, 20 secs
10 L/10 R Single Leg Hip Thrusts, pick load
Accessory work today involves movements that are specific to strengthening our posterior chain! These movements don’t require any weight but you should be focusing on holding the correct positions to get the most out of each movement. For the banded good morning use the thickest band you can handle with all 30 reps done in a row. For the hip hinge + lateral raise hold, we want you to stay true to your hinge position. Lastly, the single-leg hip thrust will be done off of a bench or even a box. Do this movement with control and hold at the top of each rep for at least :01sec. If you want to make this harder add a dumbbell or plate on your lap.