Blog

Strength & Skill

PART A:

*Do a set every minute.

1 Push Press + 1 Push Jerk @65-70% 1 RM Push Press
1 Push Press + 1 Push Jerk @70-75% 1 RM Push Press
1 Push Press + 1 Push Jerk @75-80% 1 RM Push Press
1 Push Press + 1 Push Jerk @80-85% 1 RM Push Press

PART B:
*Do a set every minute.

1 Split Jerk @70-75% 1 RM Split Jerk
1 Split Jerk @80-83% 1 RM Split Jerk
1 Split Jerk @85-88% 1 RM Split Jerk
1 Split Jerk @90-93% 1 RM Split Jerk
1 Split Jerk @95-95+% 1 RM Split Jerk

PART C: WOD

3 Sets
3 Rounds
12 Wall Balls (15/10kg (10/9ft)
6 Strict Pull Ups
3 Wall Walks
-rest 3 minute between sets

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! Establish a pace in Round 1 of Set 1 that can be maintained across all rounds. Both scores (1 for each 3-round section) should be similar in time or slightly faster for the second set of 3-rounds. Be sure to utilize the time between stations to shake out the arms in preparation for pull-ups and wall walks.

How it should Feel: MUSCULAR ENDURANCE! Transitions are important for maintaining a pace or getting faster through the second set. Reps are small enough that unbroken/non-stop should be the goal.

WORKOUT STRATEGY & FLOW
Wall Balls: It’s heavier, but the goal should still be unbroken. If Two is realistic and keeps moving, then so be it; just keep the rest short.

Strict Pull Up: Unbroken would be great, but your arms might be fried. Do 2-3 quick sets, and maybe think about alternating your grip (chin-up/pull-up) each set.

Wall Walk: Touch and go at the bottom without hesitation. Try to keep these under 25 seconds.

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.