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PART A: Strength & Skill

Test: Bench Press

10 Sets (1 set every minute on the minute)
5 Bench Press @5.5/10 RPE
3 Bench Press @6/10 RPE
3 Bench Press @6.5/10 RPE
2 Bench Press @7/10 RPE
2 Bench Press @7.5/10 RPE
1 Bench Press @8/10 RPE
1 Bench Press @8.5/10 RPE
1 Bench Press @9/10 RPE
1 Bench Press @9.5/10 RPE
1 Bench Press @10/10 RPE

*Note: You are only scoring your heaviest lift.

PART B: WOD

20 Minute EMOM
Minute 1 – 5 Shoulder Press (50/35kg)
Minute 2 – 10 Front Squats (80/60kg)
Minute 3 – 15 Deadlifts (100/70kg)
Minute 4 – 20 yard Sled Push/10m Waking lunge Farmers Carry (2×24/16kg)

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time each minute: sub 20 seconds (sub 40 seconds on the sled)
Time Cap each minute: 30 seconds (45 seconds on the sled)

STIMULUS and GOALS
How to Pace: STEADY! This is just some solid strength work today, where upper and lower body fatigue will be pushed throughout this long, every-minute session. Everything should be moveable and nearly unbroken throughout the entire workout.

How it should Feel: SMOOTH with some CARDIO and MUSCULAR ENDURANCE! After a few rounds, You will realize it’s tougher than it looks.

WORKOUT STRATEGY & FLOW
Under 70% 1RM for each movement

Strict Press: Unbroken, Be smooth on these presses and ensure that you lockout at the top every time.

Front Squats: Weight is moderate and still should allow for all sets to be completed unbroken. Focus on breathing through each rep while keeping the torso vertical.

Deadlift: Weight is moderate and Unbroken might be tough to maintain, but still doable. Don’t force it if it hinders you and affects the other lifts/movements.

Sled Push: Non-stop here, don’t sprint but keeps the legs moving and breathe through each step.
—-if doing the Dumbbell Walking Lunges alternative and don’t have the space to complete as walking, complete 10 reps in place.

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.