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Strength & Skill

Part A:

*Do a set every 1 minute and 30 seconds.

5 Bench Press @ 65% 1 RM Bench Press
5 Bench Press @ 65% 1 RM Bench Press
3 Bench Press @ 75% 1 RM Bench Press
3 Bench Press @ 75% 1 RM Bench Press
1 Bench Press @ 80% 1 RM Bench Press
1 Bench Press @ 80-85% 1 RM Bench Press

WOD: 

Strict JT
21-15-9
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push Ups
-rest 3 minutes-

“Pulling JT”
21-15-9
Strict Pull Ups
Feet Elevated Ring Rows
*50m Dumbbell (or Kettlebell) Farmers Carry after each set (2×24/16)

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time each set: sub 10 minutes
Time Cap each set: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! For workout 1, it is all push into straight pulling/holding for workout 2. This is one of the workouts designed to take you to the edge of muscle fatigue. You want to be strategic with your sets to avoid falling off and hitting failure. Once you’ve reached it, it’s just a waiting game until you can streak out singles. Once you think it’s over, we rest and enter another arm wrecker that is all pulling. Be cautious early on and enjoy the pump.

How it should Feel: MUSCULAR ENDURANCE! It’s like your arms and shoulders have just been put through a meat grinder, which has been filled with air to the point of exploding.

WORKOUT STRATEGY & FLOW
Strict Handstand Push Up: The goal should be 4-8+ reps at a time. The first time, you will feel the best, but that doesn’t mean you should go unbroken and fry your arms. Play the long game and take breaks early and often.

Strict Ring Dip: Break early and often as well here (4-8+). These will fry your triceps, making the push-ups 10x’s harder.

Strict Push-ups: As above, these will be very humbling for those who are great at them. They honestly could turn into 2-3 reps at a time.

Strict Pull Up: 3-5 reps at a time and try to avoid singles if possible/

Feet Elevated Ring Row: At least 5 reps here is what we want, which will be difficult so take the extra break if needed.

Double Kettlebell Farmer’s Carry: Unbroken should be the goal, or half way before breaking at minimum. Chalk up really well before starting each carry.

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.