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PART A: Strength & Skill

*Do a set every 1 minute 15 seconds.

3 Sets:
5 Box Squats @75-80% 1 RM Back Squat + 5 HEAVY Goblet Squats

 

2 Sets:
3 Box Squats @85-90% 1 RM Back Squat + 5 HEAVY Goblet Squats

 

2 Sets:
1 Box Squats @95-100+% 1 RM Back Squat
*Box Squat to just below parallel.
**Score is the Box Squats, Goblet Squat weight in the notes

 

PART B: Re-Test Day
Max Strict Handstand Push Ups in 2 minutes

 

STIMULUS and GOALS
How to Pace: We are testing to see if our capacity increased so we want max effort within those 2 minutes

How it should Feel: MUSCULAR ENDURANCE, LACTIC ACID PARTY

 

WORKOUT STRATEGY & FLOW
Strict Handstand Push Up: Brace core and don’t lose tension as you move through entire skill.

 

PART C: WOD

2 Sets
3 Rounds
10 Bar Facing Burpees
10 Deadlift (100/70kg)
-Rest 2 minutes between sets-

*Repeat from October 7, 2023.

 

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: 4-5 minutes
Time Cap each set: 6 minutes

 

STIMULUS and GOALS
How to Pace: CHALLENGE! We want a moderately high intensity on this 2-set couplet. Try and keep consistent round times to stay within the target time. This combo is trendy within programming, so let’s get to work.

How it should Feel:
GASSY! It’s like a match. Strike fast, hit it while it’s hot, and burn it down at the end.

 

WORKOUT STRATEGY & FLOW
Bar Facing Burpees: Pacing should be steady and not over-paced. For the first 7-8 reps, we want to keep moving with little to no time spent on the ground. The final 2-3 reps should be tapered down to allow us to get our heart rate somewhat under control and get right to work on the bar.

Deadlift: Ideally under 60% of 1RM max for unbroken sets. I don’t care how bad it hurts. Hold on to the bar like your life depends on it.

 

Flow:
Complete set 1:
10 Bar Facing Burpees, 10 Deadlift, 10 Bar Facing Burpees, 10 Deadlift, 10 Bar Facing Burpees, 10 Deadlift.

-Rest 2 minutes-

Complete set 2:
10 Bar Facing Burpees, 10 Deadlift, 10 Bar Facing Burpees, 10 Deadlift, 10 Bar Facing Burpees, 10 Deadlift.

 

 

 

 

 

 

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.