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Strength & Skill

PART A:

*Do a set every 2 minutes.

5 Narrow Grip Bench Press + 5 Wide grip Bench Press @ 7/10 RPE
4 Narrow Grip Bench Press + 4 Wide Grip Bench Press @ 8/10 RPE
3 Narrow Grip Bench Press + 3 Wide Grip Bench Press @ 9/10 RPE
*Score the Narrow Grip Bench Press. Bench Press weight in notes.

PART B:
*Do a set every 2 minutes.

3-4 Sets
3 Weighted Pull Up + 6 Strict Pull Up + 9 Banded Strict Pull Up
*Score is the Weighted pull up weight.

WOD: For time
1600m Run/ 2000m Row

Then, at the 12-minute mark:
100m sprint
100m Farmers carry (32/24kg))
100m sprint
100m Farmers carry (32/24kg))
100m sprint

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time workout 1: sub 8 minutes
Target Time workout 2: sub 2 minutes
Time Cap workout 1: 11 minutes
Time Cap workout 2: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Both parts are meant to be pushed at a moderate to high intensity. The mile run and the shuttle sprint should be built at a pace where the final stretch turns into a sprint. During the rest, get up and move at least 2 minutes before the start of part 2.

How it should Feel: GASSY! You should be flat when it’s all said and done.

WORKOUT STRATEGY & FLOW
Run: It’s a mile, so you have to be smart with your pacing. Start and hold a consistent moderate-aggressive pace until that final 150m mark, and then it’s time to let go.

Sprint: The same as the mile, start aggressively, make quick transitions picking up and dropping the bag, and full-send on that final sprint down the field.

Sandbag Carry on Shoulder: Be sure to practice before starting a quick and efficient way to get the bag to the shoulder. The weight should be moderate where there is no hesitation on lifting.

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.