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Strength & Skill

Part A:
Bench Press

In as few of sets as possible, accumulate 30 Bench Press @ 70% 1RM Bench Press.

* work in teams of 2-3 people

Part B:
Back Squat
In as few of sets as possible, accumulate 30 Back Squat @ 70% 1RM Back Squat.

* work in teams of 2-3 people

WOD: 3 Sets
25 Jumping Split Lunges (total)
20 V Ups
-rest 30 seconds-
15 m Dumbbell Front rack Walking Lunge (2×22.5×15)
20 GHD Sit Ups
-rest 2 minutes between sets-

TARGET SCORE
There are 6 total scored sets. This is so we are not scoring the 30 seconds rest. Sets 1,3,5 are Jumping Lunge + V-Up time Sets 2,4,6 are DB Lunge + GHD time

Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: STEADY! Welcome to the buffet table, main dish tonight consists of hamstrings and a side of core. These moderate, quick sets are designed to attack your lower half and challenge your threshold. We wanna see a consistent high intensity on each set.

How it should Feel: MUSCULAR ENDURANCE and PUMP!! They are over before you know it. Attack, recover, and repeat.

WORKOUT STRATEGY & FLOW
Jumping Lunge: Stay low and keep the legs moving fast. It’s better to be quick through these to lesson the time under tension. (This are total – every leg counts as a rep)

V-Ups: Unbroken (non-stop) or two quick sets. Which avoids burning out and lying on the floor too long.

Double Dumbbell Front Rack Walking Lunge: Weight is moderate where all sets should be completed unbroken. Don’t hesitate, and keep stepping.
—-if you don’t have room for 50ft, then complete 16 (total) lunges in place

GHD Sit Up: Be explosive with your arms and legs for a non-stop effort across the 20 reps. Give a slight pause at the top to breathe.

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.