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Strength & Skill

*Do a set every 1 minute 30 seconds.

5 Seated Double Dumbbell Strict Press @ 65%
5 Seated Double Dumbbell Strict Press @ 70%
5 Seated Double Dumbbell Strict Press @ 75%
5 Seated Double Dumbbell Strict Press @ 80%
5 Seated Double Dumbbell Strict Press @ 85%
*5 Barbell Behind the Neck Push Press after each set.

**Superset between Shoulder Press and Deadlifts

*Do a set every 1 minute 30 seconds.
5 Deadlift @ 75%
5 Deadlift @ 80%
5 Deadlift @ 85%
5 Deadlift @ 85%
5 Deadlift @ 90%

WOD: 3 Rounds
21/18 Calorie Row / 15/12 Calorie Assault Bike
12 Deadlifts (90/55kg)
9 Box Jump Overs (24/20)

– rest 3 minutes –

For time:
27 Box Jump Overs (24/20)
36 Deadlifts (90/55kg)
45/36 Calorie Assault Bike / Row

Target Time workout 1: 5-6 minutes
Target Time workout 2: 6-7 minutes
Time Cap workout 1: 8 minutes
Time Cap workout 2: 9 minutes

How to Pace:
STEADY! Into a GRIND! We have a fun 2-part workout here where we get the heart rate going with a quick 3-rounder and finish with a gut check chipper. Don’t be baited early on and sprint through the first part. A 3 minute rest won’t be enough to save you if you come out way too hot. Keep moderate pacing and consistent round times on part one while staying steady with a push to the end on part 2.

How it should Feel:
LACTIC ACID PARTY! Ouch town! Population = you for your posterior chain and lungs!

WORKOUT STRATEGY & FLOW
Assault Bike: We want to keep a moderate pace on both bikes (~75-80%). Use your arms a little more today to help keep the legs at bay. Tamper down the final 2-3 calories of the bike for part one to prepare for the bar. Part 2, settle into a steady pace and save the push for the final 8-10 calories.
Deadlifts: Lightweight on the bar (50% or less of 1RM) where the sets of 12 can be completed unbroken while the chipper can be split into 4 sets at most (ideally 2-3). Stay tight and make sure to reach full extension at the top.
Box Jump Overs: Stay low and stay moving. We want these to be as close to non-stop as possible. Give a little more on that first jump to see where your legs are at physically.

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.