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Strength & Skill

*Do a set every 2 minutes.

1 Tempo Front Squat + 2 Front Squat @ 60%
1 Tempo Front Squat + 2 Front Squat @ 70%
1 Tempo Front Squat + 2 Front Squat @ 75%
1 Tempo Front Squat + 2 Front Squat @ 80%
1 Tempo Front Squat + 2 Front Squat @ 80%

*Tempo is 3 sec down, 3 sec hold.
https://www.youtube.com/watch?v=eI9y5EdqDxg

WOD: 5 Sets
AMRAP 3 Minutes
200m Run
15/10 Chest to bar pull ups
In remainder of time: Max Devils Press (2×22.5/15)

– rest 2 minutes between sets –
https://www.youtube.com/watch?v=eI9y5EdqDxg

STIMULUS and GOALS
How to Pace: CHALLENGE! Pace with a sustainable effort. The first 2 movements, we can come out a little aggressive, and then once we hit the devil’s press, it’s all grit and grind. The first set is all about finding a rhythm on the dumbbells that allow for a consistent, non-stop effort. We want close to 45 seconds for the devil’s press.
How it should Feel: GASSY and/or MUSCULAR ENDURANCE! By the end, you will barely be able to move your arms and you will be out of breath. Big hips and a steady breathing pattern will be key to survival. Enjoy the rest because it goes by quickly.

WORKOUT STRATEGY & FLOW
Run: Pacing should be relatively fast (80-85%+) with the goal to finish under 60 seconds. Relax your hands, and don’t come out sprinting, but move fast each set.
Chest to Bar: Unbroken is the golden standard. 2 sets at most. If you break 3 times, then pack your bags and leave the gym. Just kidding, drop to 10 reps if you need to do 5s.
Dumbbell Devil Press: Be consistent and try to stay non-stop for the remaining time. Breathe at the bottom of each rep and explode the dumbbells overhead. Hips are the difference maker here!

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.