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Strength & Skill

Super Set Bench Press, Pushups and Box Step Ups
Perfom 1 full Set every 3min

5 Barbell Bench Press @ 65%
5 Bench Press @ 70%
5 Bench Press @ 75%
5 Bench Press @ 80%
5 Bench Press @ 85%
*10 Alternating Plate Pushups (5 each arm) after each set.

14 2x DB hanging Box Step Ups @ 60% (7 x e.s)
15 2x DB hanging Box Step Ups @ 65% (7 x e.s)
16 2x DB hanging Box Step Ups @ 70% (7 x e.s)
17 2x DB hanging Box Step Ups @ 75% (7 x e.s)
18 2x DB hanging Box Step Ups @ 75% (7 x e.s)
*Each set is 7 each leg.

WOD: Partner Throwdown Thursday! For time:
150 Power Snatches (40/30)
*Handstand Hold
-into-
100/80 Calorie Machine
*Pull Up Bar Hang

*One Partner is working at a time on the power snatches then the machine. The other partner must be holding a handstand for work to be completed (during the power snatch portion), and then hanging from the pull up bar (for the machine to be completed). Switch as desired from the working station to the hold station.

Target Time: sub 15 minutes
Time Cap: 20 minutes

How to Pace: STEADY! It is all about staying moving and having a good strategy with your partner to switch when needed and keep the intensity up.
How it should Feel: LACTIC ACID PARTY and GRIPPY! The pump will be real with all the pulling and holding! We are wanting to improve and work on our upper body muscle endurance and grip capacity today!

WORKOUT STRATEGY & FLOW
Power Snatch: This weight should be light! And something you can hit for 10+ sets at a time when fresh.
Handstand Hold – facing away from wall: Get in a good tripod position and stay steady. We want you to hold for at least 20 seconds at a time to start. Otherwise scale down to High Plank Hold aka push up plank hold.
Machine: Aim to keep a somewhat fast pace and switch more often if needed!
Pull Up Bar Hang: Hop up and get on that hold! Don’t slow down your partner here. Aim to hold for at least 20 seconds at a time here as well. The grip pump will already be there so get a good hold on the bar and keep thumbs wrapped around your fingers to help with some extra security on the hold!

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.