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PART A: Strength & Skill

Take 10 minutes to establish a 1RM or heavy single deadlift for the day.

1RM Approaches
You are working with 10 minutes here so you have to be approaching your lifts and jumps in weight with a purpose. In this there are really two main approaches. The first is just to do all singles and add weight as you feel. The second is to do a Strength approach and go 3-2-1-1-1-1-1. This allows those sets of 3 and 2 to be more of the warm up and technique dialing in reps and then you can get into your singles once those two sets are done.

Pro Tip: You don’t only have to move up in weight if you successfully hit the previous weight. This means that if your fail felt really good on a failed attempt and are were aware of why you missed it, then you can jump to the next weight so you can save time and more importantly energy.

PART B: WOD

AMRAP 20 Minutes at moderate pace
100m KB Farmer’s Carry (2×24/16kg)
350m Row/ 300m Run
30m Bodyweight Walking Lunge

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Rounds: 5-6+ rounds

STIMULUS and GOALS
How to Pace: STEADY! Steady-state aerobic work. This engine-building workout focuses on sustained effort rather than max intensity. The goal is a consistent movement with little to no rest between exercises.

How it should Feel: CARDIO! No reason to stop, EVER! Get some good music on and keep going.

WORKOUT STRATEGY & FLOW
Double Dumbbell Farmer’s Carry: Weight is light and sets need to be kept unbroken. Chalk up prior and move with a purpose.

Row/Bike Erg: Moderate pacing (70-75%). Breathe through the motion and focus on relaxing your grip and shoulders, especially on the bike.

Bodyweight Walking Lunge: Smooth and steady consistent steps. Try step-through step-through on the lunges (no pause) since its light and a manageable distance

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.