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Strength & Skill

EMOM for 5 Min:
Min 1: 1 Power Snatch @ 85% 1RM Power Snatch
Min 2: 1 Power Snatch @ 85% 1RM Power Snatch
Min 3: 1 Power Snatch @ 85% 1RM Power Snatch
Min 4: 1 Power Snatch @ 85% 1RM Power Snatch
Min 5: 1 Power Snatch @ 85% 1RM Power Snatch
*Play around with different depths of receiving the barbell.

WOD: For Time

100 Toes 2 Bar

every time you break, perform 7 Bench Presses

TARGET SCORE
Target Time: 12 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Aggressive pace through the bench press, and then it’s time for strategic sets that allow for a steady and consistent work effort. Going for broke on the toes to bar early will only put you in a muscle fatigue hole. Yes, you can hit a bigger set off the start, but it needs to be 80-85% capacity. Focus on shaking your arms during the break, and be ready to rock and roll on the bench when the time hits. We want at least 40 seconds for toes to bar.

How it should feel: MUSCULAR ENDURANCE and GRIPPY! Fast bench press into aggressive sets on toes to bar. Play it smart, and it will all be over soon.

WORKOUT STRATEGY & FLOW
Bench Press: We are using bodyweight today. If you cannot consistently perform this unbroken for a couple of rounds, then you better adjust, or it will be never-ending.

Toes to Bar: First set should be the biggest and then after that it’s time to break it down into fast 5-10 reps. To finish within the target time, you must average at least 20 toes to bar every set so be aggressive on them!

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.