Blog

Strength & Skill

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
12 DB or Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7
12 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

WOD: Partner Throwdown Friday!
4 sets:
100 Double Unders (each at the same time)
40 Pull Ups / 10 Rope Climbs (split)
-rest 1:1 between sets-

TARGET SCORE
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Grab a partner and attack these 4 sets moderately-highly while aiming to get faster across sets. Approach the first set at a Test Pace and then slowly start to speed it up with faster transitions.

How it should Feel: GASSY! And GRIPP! Up and down on the ropes will attack your shoulders and grip like they went into a meat mixer. Shake it out during the rest, and don’t be afraid to change the order on the climbs.

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken is the goal but 2, quick sets might be a good safety net to save your grip enough to sustain intensity.

Pull Ups/ Rope Climbs: 1 rep back and forth is the easiest way, But if you are up to the challenge, try 2’s. Don’t add more reps if this causes longer rest periods between one another.

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.