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Strength & Skill

*Do a set every 3 minutes.

5 Sets

10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE
7 Double Dumbbell Jump Squats

*Jump AS HIGH AS YOU CAN for Jump Squats
*Score is Bulgarian Split Squat weight. Score Jump Squat weight in notes.

WOD: 10-20-30-40
Unbroken Kettlebell Swings (24/16kg)
40-30-20-10
Toes to Bar
*200m Run after each round/ Row 250m

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: 12-14 minutes
Time Cap: 17 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!! It’s time to see what our grip is made of. Swings must be unbroken. Be smart on the toes to not and try to manage grip fatigue early on. Recover as much as possible through the run. If you go too hard or too early, then say bye-bye to your forearms.

How it should Feel: GRIPPY and GASSY! All the swelling in the arms today. Breathe through the motion and roll out well afterward.

WORKOUT STRATEGY & FLOW
American Kettlebell Swing: Has to be unbroken, so don’t pick up the kettlebell until you know you are ready. Be overly aggressive with your hip drive and focus on breathing at the top while relaxing your grip.

Toes to Bar:
This is where you need to be smart about your sets. The goal should be sets of 7 or more, but don’t be too proud to drop to smaller sets if needed.

Run: Pacing should be based on the state of your grip. If it’s blowing up, slow it down; if you feel good, be cautious. Shake out the arms while running.

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.