190627 - Soapbox Thursday

QOTD - Something you’re proud of recently?

WARM-UP
200m run/row/ski
15 Romanian deadlifts (w/ KB)
15 Goblet squats

MOBILIZATION
Passive adductor stretch
Side hip
Banded hamstring stretch

SKILL
Banded or pole pistols

COACH PREP
Deadlift prep:
PVC three position deadlift
EB three position deadlift

Back squat prep:
EB back squat demo

DEMO ALL MOVEMENT (PAUSES)

WOD: Tempo weightlifting day!
20 minutes for each; at least 2 minutes between sets
Deadlift:
2023 (Two seconds lifting, three second hold at top, 2 seconds lowering, touch-and-go at bottom)
5x3 (5 sets of 3) @ 50% 1RM; 3x3 @ 60% 1RM; 3x1 @ 75% 1RM

Back squat:
3300 (Three seconds lowering, three seconds in bottom, power up to top, start again with no pause)
5x3 @ 65%; 3x3 @ 75%, 3x1 @ 85%

Goals: Lift some weight!