Blog

Strength & Skill

*Do a set every 3 minutes.

1 Back Squat @ 5.5/10 RPE
1 Back Squat @ 6.5/10 RPE
1 Back Squat @ 7.5/10 RPE
1 Back Squat @ 8.5/10 RPE
1 Back Squat @ 9.5/10 RPE
*100m Build Up Sprint after each set.

*Build up Sprint: Think about changing gears as you go. For 10 meters you are in 1st gear, the next 10 meters you’re in 2nd gear, next 10 meters 3rd gear, next 10 meters 4th gear. You’re only at your “maximum speed” for the last 10 meters. You should not be completing a full out sprint for 100 meters. I want you to learn how to increase speed as you go.

Note: Be careful here with your hamstrings. I would recommend for the first few sets, only build up to 80% effort in the sprint. The last few sets, you can increase to a full on sprint. Be smart!

WOD: 2 Person Teams
For Time:
50-40-30-20-10
Bench Press (60/45)
25-20-15-10-5
Strict Chin Ups (scale Ring rows)

1/2 reps for solo

TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: GRIND! All the pressing and pulling for you and your best friend. Be strategic on how reps are divided up so you both can avoid muscle fatigue and keep a consistent work effort across. Part 2 will feel significantly heavier after the first part so be ready to work overtime.

How it should Feel: LACTIC ACID PARTY! Make sure to pack a bigger shirt because your upper body is going to swollen after this one.

WORKOUT STRATEGY & FLOW
Bench Press: Weight should be moderately-light (50-60%) where you can hit 5-10 reps back forth. Make sure the partner not benching is spotting.

Strict Chin Ups: Anything but singles so don’t even think about doing 1 rep back and forth. 3-5 would be a goal rep range.

Ring Rows: Rings should be around hip height with the chest line up underneath with legs fully extended. 10’s back and forth would be safe bet back and forth.

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.