Blog

Strength & Skill

PART A:

*Do a set every 2 minutes.

5 Bench Press + 20 Dumbbell Piston Bench Press (10 each side) @6/10 RPE
5 Bench Press + 20 Dumbbell Piston Bench Press (10 each side) @6.5/10 RPE
4 Bench Press + 14 Dumbbell Piston Bench Press (7 each side) @7/10 RPE
4 Bench Press + 14 Dumbbell Piston Bench Press (7 each side) @8/10 RPE
3 Bench Press + 10 Dumbbell Piston Bench Press (5 each side) @8.5/10 RPE
3 Bench Press + 10 Dumbbell Piston Bench Press (5 each side) @8.5/10 RPE
*Rest as needed between sets.
**Score is the Bench Press weight. Dumbbell Piston Bench Press weight in the notes.

PART B:
50 Single Arm Deficit Push Up
*25 reps with right hand up on 45lb bumper plate / 25 reps with left hand up on 45lb bumper plate.
**Can scale by using a smaller plate or breaking up into 2 sets on each side.

Single Arm Deficit Push Ups – these should be done with one hand on the floor and the other hand up on a bumper plate.

WOD: 2 Sets
AMRAP 6 Minutes
1 Rope Climb (15ft)
16 Thrusters (20/15kg)
48 Double Unders
-rest 2 minute between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Rounds each set: 3+
Minimum Rounds before scaling each set: 2

STIMULUS and GOALS
How to Pace: STEADY! Eight minutes of non-stop moving where we should aim for consistent rounds and sets. Set the pace within the first two rounds and see if you can maintain it. Coming out too fast will put you in a cardio deficit where you won’t be able to recover.

How it should Feel: GASSY into CARDIO! All up and down which will keep the heart rate on a roller coaster. Control it and use the time between movements to get a quick breath.

WORKOUT STRATEGY & FLOW
Rope Climb: Big jump every time and use the legs before the arms to ascend up the rope.

Thruster: It’s an empty barbell so unbroken is the only option. Don’t pump these out and give a slight pause at the top of each rep to steady your breathing.

Double Unders: Unbroken, take a deep breath before the start and focus on relaxing your shoulders. Lay the rope down after each set to ensure you don’t come back to a tangled mess.

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.