150213 Friday 0900

Athletes,

Friday the 13th and I present another very tough WOD. The coaches tell me this week has been trying for you, well keep that in mind and rest as needed. You’re no good to us or yourself if you are overtrained and/or under fueled.

We are really maintaining many core members and because of this we can start an aggressive program using percentages of your 1RM. What this means is that you shouldn’t be paying particular attention to the whiteboard…the weight you are moving on the other hand is what you should be paying attention to! Get strong friends…get strong!

Eccentric training

This day we will focus on the eccentric training model that has been found to increase hypertrophy (hi-pur-tro-fee you’re welcomed!) in the muscle more than the conventional concentric/eccentric movements of the muscles.

Today we are going to use the Single Leg Romanian Deadlift or SLRDL. The Romanian piece of this movement consists of a slight bend in the knee as the weight transitions from floor-hips/hips-floor.

A. Progressive Model T2B

B. SWOD
Eccentric SLRDL
3 x 5 at 40% of your deadlift or as needed for movement standard
5 each leg.

C. WOD
21 – 15 – 9
Clean Position Deadlift at 50% of 1RM Deadlift
SA Kettlebell Cleans
Wallballs

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