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Strength & Skill

 

PART A:

Take 6 minutes to establish a heavy set of 3 Push Jerk.

 

-Then-

 

20-10
Unbroken Push Jerk
*Set 1 @6/10 RPE, Set 2 @8/10 RPE
**Rest 60 seconds between sets

 

PART B:

4 Minutes (Every 1 minute 15 seconds)
10 Deadlift @7-7.5/10 RPE

 

4 Minutes (Every 1 minute 15 seconds)
5 Deadlift @8-9/10 RPE

 

PART C: WOD

Partner Workout
2 Sets

 

AMRAP 10 Minutes
100/80 Calorie Ski Erg (OR Row)/ AB
90 Power Clean (60/45kg)
*Both partners work at the same time. Switch as desired. If you finish 1 movement before the other is done, partners can trade out work on that movement

 

-In time remaining-
Max Rounds:
6 Box Jumps (30/24)
9 Shoulder to Overhead (60/45kg)

 

-rest 4 minutes between sets-

 

*For Max Rounds part: Both partners work at the same time. Partner 1 does box jumps while partner 2 does shoulder to overhead, then switch when both are done

 

TARGET SCORE
Intended Workout RPE: 7.5-8.0 – 75-80% – moderate intensity
Target Rounds each set: 3+
Minimum Rounds before Scaling: 2+

 

STIMULUS and GOALS
How to Pace: STEADY. The goal is to move at an effort you could sustain with your partner for a 25+ minute AMRAP if you had to. The movements should allow you and your partner to transition quickly and go unbroken without feeling too gassed or out of control. This is a good opportunity to learn your gears and practice your pacing.

How it should Feel: CARDIO. This one is all about sustainability. See if you and your partner can hit the same amount of rounds each set or within a couple of reps of the first one.

 

WORKOUT STRATEGY & FLOW
Ski/Row: Low-moderate pacing (70-75%) lined up with your partner. Breathe through the motion and try to focus on keeping your heart rate from spiking so you can bump up intensity on other movements.

Power Cleans: The volume on these is high! Be smooth and steady through these at a rate that does not blow up your legs completely. Switch as needed on the machine to stay moving with these.

Box Jumps: No rebounding, reset at the bottom, and be explosive with every jump. Height should be more challenging than normal but not threatening to cause a missed rep.

Shoulder to Overhead: Big hips and launch the weight overhead. Find a rhythm and try to hang on unbroken for each set of these.

 

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.