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Strength & Skill

Part A:

30 Push Up (as fast as possible)

Part B:

2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up
2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up
2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up
*Rest as needed between sets.
**Score is the Weighted pull up weight.

WOD: 5 Rounds
5 Bar Muscle Ups
10 Dumbbell Bench Press (2×22.5/15kg)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 10 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This one is all go. The challenge will be in holding onto unbroken sets on both movements. Slow down the bench press as needed to keep your heart rate down so you can be intentional on those bar muscle ups.

How it should Feel: PUMP!! A lot of pushing and some pulling here. Be ready to feel that pump even before the workout is over.

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: Smooth is fast here. Rest at the top before you think about coming off the bar and really try to be efficient in that kip to save your grip a little bit. Also, don’t be afraid to kip out of that dip to save your triceps a bit.

Dumbbell Bench Press: Breathe and move nice and smoothly here. No sense in rushing through these but allow the steady movement to get your heart rate under control and your mind ready to attack the bar muscle ups.

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.