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Strength & Skill

*Do a set every 3 minutes.

3-4 heavy Sets:
14 Tempo Single Arm Dumbbell Incline Bench Press (each arm) @ 7/10 RPE

*Tempo: 30X1 (3 seconds down, no pause at the bottom, X (explode) out of the bottom position back up to the top. 1 second pause at the top before starting the next rep)

SUPERSET: 3-4 sets
Single Arm DB/KB ROW 10-12 reps each side. Perform directly after each set of Bench Press

WOD:

3 Rounds
20 Push Press (40/25kg)
250m row 220m Run
-rest 2 minutes-

3 Rounds
15 Strict Press (40/25kg)
250m row 220m Run
-rest 2 minutes-

3 Rounds
10 Wall Facing Strict Handstand Push Ups/ or kipping as normal
250m row 220m Run

3 Sets (OPTIONAL)
15 Barbell Curls
-Rest :30-
15 Hammer Curls (each arm)
-Rest :30-
30 Banded Curls
-Rest 1:00 between sets-

TARGET SCORE
Target Time each set: sub 7 minutes
Time Cap each set: 9 minutes

STIMULUS and GOALS
How to Pace: STEADY! All the pushing mixed in with some erg pulling. Let’s aim for quick and consistent sets on the presses while using the row to reset the arms. Pacing should stay the same across rounds and sets.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! The reps go down on the press, but the level of difficulty increases. Know your limits and understand when to break to avoid failure.

WORKOUT STRATEGY & FLOW
Push Press/Shoulder Press: Weight is light where all reps and sets should be completed unbroken. Shoulder Press might be the area of concern to break into 2 sets. Make that call early on if your shoulders begin to burn out.

Wall Facing HSPU: This will be the most challenging area forsure. If shoulders endurance favors you and unbroken is possible then go for it. Otherwise, break early and often to avoid getting stuck.

——can scale these to Strict Box Handstand Push Up

Row: Depending on your strength in the upper body, this can used as a moderate-recovery type effort (70-75%) or ramp up a little for more endurance athletes (80%). Regardless, focus on using a strong leg and hip drive to take tension off the shoulders. Goal should be sub 75 seconds.

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.