Blog

Strength & Skill

*Do a set every 2 minutes.

1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 60-63% 1 RM Power Snatch
1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 65-68% 1 RM Power Snatch
1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 70-73% 1 RM Power Snatch
1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 75-80% 1 RM Power Snatch

WOD: For Time
150 Double Unders
15 Ring Muscle Ups
30 Burpee Box Get Over (48/40)
15 Ring Muscle Ups
150 Double Unders

TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Here’s a solid gymnastic chipper that will have your arms swelling along with some intense heavy breathing. Start steady, play it smart through the muscle ups and burpees, and just know that it’s won on the back end.

How it should Feel: MUSCULAR ENDURANCE and/or CARDIO! It’s not about how you start, but how you finish. That speaks true to this one.

WORKOUT STRATEGY & FLOW
Double Unders: If you can cruise through these without overtaxing the body, go for unbroken. If muscle-ups pose a problem, aim to break up in 2 sets on the first one and then see if you can push through the pain on the final.

Kipping Ring Muscle Up: 1-3 sets are ideal. Remember to stay within your realm here. Break before they make you break, and you are stuck staring at the rings.

Burpee Box Get Overs: Just be smooth and steady here. The good news is you can’t go too fast through these, so just keep a pace that doesn’t blow up your arms and lungs. Remember to slow down the final three reps to recover the arms somewhat.

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.