Blog

PART A: Strength & Skill

*Do a set every 2 minutes.

5 Sets
3 Front Squat @88-95% 1RM Front Squat

PART B: WOD

21-15-9 AB
OR 350-250-150 ROW/ 300/200/100 Run
15-12-9
Clean and Jerk (50/35kg)
-rest 5 minutes-

21-15-9 AB
OR 350-250-150 ROW/ 300/200/100 Run
9- 6- 3
Clean and Jerks (60/40kg)

*Female Calories:
18-12-6

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 6 minutes
Time Cap each set: 8 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Maintain moderate and steady pacing throughout these two gut-wrenching workouts. Calories remain the same, but the weight increases as reps decrease. Aim for consistency on the bike while starting off with an aggressive tempo and then settling into a more methodical strategic pace as the weight goes up.

How it should Feel: GASSY! Rounds and sets will move relatively quickly with a solid rest, allowing you to push. Don’t be afraid to hurt a little bit.

WORKOUT STRATEGY & FLOW
Bike: Pacing should be moderate and controlled to avoid blowing up your lungs. As weight increases, we should see a slight decrease in pacing to avoid prolonged rest on the bar. Use the first 3-4 calories to recover before settling into pace, and then use the final 2-3 calories to wind down.

Power Clean + Push Jerk: weight should start light (-50%) while increasing each set to 60-70% on the second workout. Regardless of the weight being light off the start, we should aim for singles all the way across the three workouts. Try and hit one rep every 3-5 seconds on the first weight and then increase the time between slightly as the weight goes up. Be overly aggressive on your leg and hip drive.

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.