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Strength & Skill

Superset between Deadlift and Strict Press

Complete 1 Superset every 2min; 30sec

3 Deadlift @ 75%
3 Deadlift @ 80%
3 Deadlift @ 85%
3 Deadlift @ 85%
3 Deadlift @ 90%

10 Barbell Strict Press @ 60%
8 Barbell Strict Press @ 70%
6 Barbell Strict Press @ 75%
4 Barbell Strict Press @ 80%
2 Barbell Strict Press @ 90%

WOD: For Time
50 Chest to bar pull ups
50 Toes to bar
*every time you break complete 30m Single Dumbbell Overhead Walking Lunge (22.5/15)
**If you are breaking for less than 10 reps at a time on chest to bar and/or toes to bar, scale down to (15/12.5) for lunges weight or 15m with (22.5/15).
***The transition from Chest to Bar to Toes to bar does NOT count as a “break” -(i.e. if you drop on the 50 chest to bar before the 1st toes to bar you do NOT need to do lunges)

Target Time: sub 10 minutes
Time Cap: 15 minutes

How to Pace: CHALLENGE! We want you to push your ability to do unbroken sets here today!
How it should Feel: GRIPPY and MUSCULAR ENDURANCE! It is all about efficient gymnastics and how long you can hang on!

WORKOUT STRATEGY & FLOW
Kipping OR Butterfly Chest to Bar: We want you to come out with a big set! Ideally you can knock out 15-20+ to start. Don’t rush right back to the bar after the lunges. Make sure you have a good set of grips and utilize a fluid and efficient kip each rep for keeping these going!
Toes to Bar: You will have some fatigue by the time you get to these. Be sure to Keep tension in your lats and shoulders to stay active and make these snappy as well.
Single Dumbbell Overhead Walking Lunge: Get the dumbbell locked out overhead and simply move smoothly through these. We’d love a steady 100ft unbroken, but break quickly at 50ft if needed.
—-you do not have to switch arms!

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.