Blog

Strength & Skill

*Do a set every 2 minutes.

10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6/10 RPE
10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6.5/10 RPE
10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7/10 RPE
10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7.5/10 RPE

*Score Goblet Squat weight in notes.

WOD: 2 sets
3 Rounds
5 Strict Chest to bar Pull Ups
15m Handstand Walk
-rest 3 minutes between sets-

TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: STEADY! It is a nice, solid gymnastic upper-body pump that will slowly but surely break down your shoulders. We want you to work bigger sets of these gymnastic pieces so you can try and hang on longer and improve your movements with these in later workouts!

How it should Feel: MUSCULAR ENDURANCE! Everything below your chest is going to feel lonely and left out. May want to sit in the ice bath upside down after.

WORKOUT STRATEGY & FLOW
Strict Chest to Bar Pull Ups: These are much harder than they look. Pull higher than seems necessary to start to avoid not getting the chest to the bar. 1-2 sets should always be the goal without resorting to singles.

Handstand Walk: Unbroken every time is what this is designed for!, So give a quick shake out of the arms before you kick up.

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.