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PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

8 Wide Grip Bench Press @6.5/10 RPE
6 Wide Grip Bench Press @7.5/10 RPE
4 Wide Grip Bench Press @8.5/10 RPE
6 Wide Grip Bench Press @8/10 RPE
8 Wide Grip Bench Press @7/10 RPE

Superset with Single Leg Deadlift:
5x each side after each set of Bench Press
*increase in weight or stay the same each set

PART B: WOD

3 Rounds
10 Sandbag Clean (70/35kg) / Power Clean 50/35kg
10 Dumbbell Bench Press (2×25/17.5)
-rest 3 minutes-

10-8-6-4-2
Sandbag Clean (70/35kg) / Power Clean 50/35kg
Dumbbell Bench Press (2×25/17.5)

TARGET SCORE
Intended Workout RPE: 7.5-8.0 – 75-80% – moderate intensity
Target Time each set: sub 7 minutes
Time Cap each set: 10 minutes

STIMULUS and GOALS
How to Pace: GRIND! It’s a solid pull/push combo. Both workouts have the same volume of work, but how they are broken down just hits differently. Both should be approached moderately, while the first should aim for consistent sets and round times across the board. The second workout may start a little slower on the tempo and then start to pick up the pace after the first two rounds.

How it should Feel: MUSCULAR ENDURANCE! Arms are always holding something, so be mindful of when to break and stay loose during the rest.

WORKOUT STRATEGY & FLOW
Sandbag Clean to Shoulder: Moveable weight on the bag, so be aggressive and don’t let that bag sit on the ground for longer than 5 seconds. Big hips every time.

Dumbbell Bench Press: Weight is moderate where all sets can be completed unbroken. Take an extra second to roll out the arm before starting and breathe through each press.

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.