WOD 16/03/2014

for the record, this guy ain't a weightlifter - do i need to clarify?

14.3 is here. So if you love your Deadlift and have been waiting for (the non-cigar smoking/ not as cool) Castro to release an arse kicking Deadlift WOD for 14.3, your prayers have been answered. I personally cannot stand deadlifts, something to do with the movement finishing at my hips and not above my head, but thats another story for another day!
Deadlifts are going to be an easy start for most of us starting out. The box jumps will bring some jelly legs, but it shouldn't be too much of a problem to keep lifting. Don't get me wrong, these lifts will catch up and kill you, so addressing your lower back stability will be the key.
We will run a mock 14.3 to get the hang of this WOD on Sunday. Here are a few simple rules:

• Don't Stiff Legged Deadlift - your lower back is not going to survive this move
• Do it like you Clean Pull - I know its not that efficient but it will make your oly better and not worse that way
• Bump the Bar for multiple reps - Single reps are a lot harder and will take it out of you very early on
• When you Box Jump - start on the balls of your feet in power every time (again for making our oly better and keeping it simple), land through your arches in the middle of the box in a strong catch every time, just like you land your catch for a snatch or a clean
• Step Down from the box - we do not want to tire out our calves and lower leg muscles bouncing off the ground

The rest is simple, come in, commit and have fun. I will give you these tips and more again during the Mock Wod tomorrow so that when we run it Monday, you know what you're in for.

Train Hard, Move Better

Power:
1) 3 attempts at a heavy Snatch (warm up, hit 3 heavy reps, stop).

2) 3 attempts at a heavy Clean & Jerk (warm up, hit 3 heavy reps, stop).

Conditioning

14.3 Warmup:

At a comfortable pace:

10 DL @ 135/95#
10 Step Up/Drop Down BJ @ 24/20"
10 DL @ 185/135#
10 Step Up/ Drop Down BJ @ 24/20"
10 DL @ 225/155#
10 Step Up/Drop Down BJ @ 24/20"

*Also, practice bar loading setup and transitions.