Blog

Strength & Skill

DB’s or Barbell

12 Barbell Back Rack Jumping Alternating Lunges @ 6/10 RPE
12 Barbell Back Rack Jumping Alternating Lunges @ 6/10 RPE
10 Barbell Back Rack Jumping Alternating Lunges @ 6.5/10 RPE
10 Barbell Back Rack Jumping Alternating Lunges @ 6.5/10 RPE

(keep it safe!)

WOD: 5 sets
12 Bench Press (2 x 24/16)
6 Strict Chin Ups (OR 12 Ring Rows)
12 Calorie Row/ AB / Run
6 Strict Ring Dips
12 Bent Over Row (2×24/16)
-rest 1:00 between sets-

TARGET SCORE
Target Time each set: 2-3 minutes
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: STEADY!
This is a bodybuilders dream workout! Be smart and calculated on how you manage your sets and rest between stations. Going to fast off the start may put you in a hole that will be hard to climb out of.

How it should Feel: MUSCULAR ENDURANCE! The pump will be real so don’t try and be a hero and be the one failing reps by the end.

WORKOUT STRATEGY & FLOW
Dumbbell Bench Press: Weight should be moderately light where sets can stay unbroken all the way through. Breathe through the motion and make sure you lockout.

Strict Chin Up: Anything but singles! Control the motion down and try keep sets manageable where you are not at the risk of hipping into it.

Row: Smooth and steady pace, almost recovery type (65%) where the focus should be on rolling out the arms and shoulders.

Strict Ring Dip: These will be tough by the end of the set but stay tight and try to keep reps flowing. The goal should be 2-3 sets (tops).

Dumbbell Bent Over Row: Stay active with your lats and use the same weights at the dumbbell bench. 1-2 sets is the goal.

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.