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WOD:

6-5-4-3-2-1-2-3-4-5-6
Thrusters (135/95)
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups

TARGET SCORE
Target Time: sub 8 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE!
The stimulus for today’s workout is high intensity. We start by working our way down on reps, and once the bottom is reached, we turn right around to climb back to the top. We are just trying to move with as few breaks as possible, not sprinting, but at a reasonable push pace that allows for a consistent workflow.

How it should Feel: PAIN!!!
It’s supposed to hurt, but don’t get baited early on with the descending rep scheme. It’s all about saving enough for a solid push on the climb back up. It comes down to managing your heart rate early on to avoid getting a Fran Attack.

WORKOUT STRATEGY & FLOW
Thrusters: Weight is moderate (under 70% of 1RM thruster) , sets are low enough where unbroken should be the only option. Take a second or two before starting to gather yourself and once the bar is up, there’s no putting it down until the job is done.

Chest to Bar Pull Ups: The sets may be low, but the upper body demand will take its toll with the fast turnaround. If this is a weak spot, break into two sets early. If you can manage, use the time between stations to shake your shoulders and hang on unbroken.

Strength & Skill

Strength A:
*Do a set every 2 minutes.

10 Deadlift @ 65% 1 RM Deadlift
8 Deadlift @ 68-70% 1 RM Deadlift
6 Deadlift @ 70-73% 1 RM Deadlift
6 Deadlift @ 73-75% 1 RM Deadlift
4 Deadlift @ 85% 1 RM Deadlift

*If you have a super heavy 1 RM, use low range percentages. If you have a weaker deadlift, use higher range percentages.

Strength B:
*Do a set every 2 minutes.

5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 8/10 RPE
4 Bench Press @ 8.5/10 RPE
3 Bench Press @ 9/10 RPE
3 Bench Press @ 9.5/10 RPE

* 5x Strict L-sit PullUPs after each set

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.