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Strength & Skill

*Do a set every 2 minutes.

20 Barbell Back Rack Walking Lunges @ 70%
20 Barbell Back Rack Walking Lunges @ 75%
20 Barbell Back Rack Walking Lunges @ 80%
20 Barbell Back Rack Walking Lunges @ 85%

*Do a set every 2 minutes.

5 Wide Grip Bench Press @ 65%
5 Wide Grip Bench Press @ 75%
5 Wide Grip Bench Press @ 80%
5 Wide Grip Bench Press @ 85%
5 Wide Grip Bench Press @ 90%

*10 Single Arm Dumbbell Push Press (5 each arm) after each set.

WOD: 3 Sets (new set every 5 minutes)
AMRAP 3 Minutes
12 Strict Pull Ups
12 Dumbbell Bench (2×70/50)
*Max Bike Erg Calories in Remaining Time
– rest 2 minutes between sets –

Target Calories each set: 30/24+
Minimum Calories each set: 20/16

How to Pace:
STEADY! Into a CHALLENGE! Pacing. Stay calm off the start to avoid blowing up your upper body. Once you hop on the bike then it’s all grit and grind until the end. First set is a “Test Pace,” and then after, we want to replicate or steadily improve. The goal should be at least 90 seconds of work for the erg.
How it should Feel:
LACTIC ACID PARTY! Nice chest and shoulder pump into a quad wrecker on the bike. Get a mirror pic after, haha!

WORKOUT STRATEGY & FLOW
Strict Pull-Ups: We’d love anything but singles! 2-3 sets is a great goal. No hip kips!
Dumbbell Bench: Moderately heavy weight, so be cautious. We still want unbroken but break into 2 quick sets if needed to avoid failure.
Bike erg: A solid, steady effort (~85%) while saving the real push for the final set. Stand for 5-8 seconds to get the wheels turning, then settle in. The last set is all you have left in the tank!

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.