Blog

Strength & Skill:

7 Sets
1 set set every 1:30.
1 Power Snatch Above The Knee + 1 Power Snatch From the Floor @ 72.5-82.5% 1RM Power Snatch

WOD: For steady movement

10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2×25/17.5kg))
*3 Strict Chin Ups (OR Strict Pull Ups) after each set

**If you can’t start out the workout unbroken for the first 2 sets, then scale load and/or reps so you can

2 sets:
DB Curls 28s (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 “kipping” curls with controlled eccentric)
-rest as needed between sets-

** Use a moderate load – 7/10 RPE

2-4 sets:
12 Dumbbell Lateral Raises
12 Dumbbell Tricep Kickbacks
12 Dumbbell Front Raises
-rest as needed b/t sets-
**Use a moderate load – 7/10 RPE

TARGET SCORE
SCORE is ONLY for the 10-1 “Steady Movement” portion. The intention is to hit this target time without over 80% intensity
Target Time: 7-9 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! A nasty push/pull combo that will have you toeing the line of muscle failure. Listen to your body and know when to push and when to rest. The movements are meant to be strict, so it does you no good to speed through it and hip into every rep.

How it should Feel: PUMP!!!! Aka MUSCULAR ENDURANCE! Just know that there is more afterward that will have your asking for mercy.

WORKOUT STRATEGY & FLOW
Dumbbell Shoulder Press: be smart about the weight you choose or you will get stuck standing for a while. Weight selected should allow you to complete all sets unbroken. Keep the midline tight and drive through the floor on every press.

Chin Ups: These are supinated which means they are targeting the biceps more. Complete the lock out at the top and bottom of the rep everytime and try to maintain 1-2 sets.

Barbell Curl 21s PLUS Kipping 7 additional curls using your hips to help get the barbell up
—–should be completed without setting the barbell down. Change to dumbbells if needed for lighter weight to allow 28 unbroken reps each time.

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.