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Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat

*3 Positions are Parallel, Just Below Parallel and In the Hole

WOD: Bodyweight Pyramid
1-2-3-4-5-6-7-8-9-10
Unbroken Strict Pull Up
1-2-3-4-5-6-7-8-9-10
Unbroken Strict Ring (OR Bar) Dips

*Rest as needed in between sets.
**Penalty for breaking: 10 burpee to bar

*Scaling *
**Penalty for breaking: 5 burpee to bar
*** perform Narrow Pushups/ or band assisted Dips

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Times: sub 10 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: GRIND! This one is all about gutting out the tough reps and seeing how long you can hang onto unbroken sets!

How it should Feel: MUSCULAR ENDURANCE! Get ready for the body weight push pull of your life! This is a great chance to hone in on upper body muscle stamina and improve for future workouts with strict and translating to kipping.

WORKOUT STRATEGY & FLOW
Strict Pull Up: Engage those scaps, wrap your thumb around the bar, and keep a smooth, strict pull on each rep! You can rest at the bottom as you near failure if it will help you get more reps towards the end.

Strict Ring Dip: Vertical push! Make sure to hit full range of motion and don’t feel rushed each set. Just find your rhythm and be steady!

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.