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Strength & Skill

Part A:

*Do a set every 2 minutes.

3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean
3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean
3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean
3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean

*This is to help strengthen our pull off the floor in the clean. For the clean deadlift, make sure that you lift the barbell off the ground as you would in a clean.

PART B:
3 rounds of 40 seconds of work/20 seconds of rest:
– Turkish Sit Up [2×15# 2×10#] – Russian Twist with 1 Dumbbell [15/10] – Plank Hold

–Rest 1 minute between rounds, start at the top of the next minute so technically it will be 1 minute 20 seconds of rest-

STIMULUS and GOALS
How to Pace: This is a great conditioning workout so don’t hold back too much.
How it should Feel: MUSCULAR ENDURANCE – The abs will go OUCH!!!

WORKOUT STRATEGY & FLOW
Turkish Sit Ups: Brace the core as you PRESS tall to ceiling.
Russian Twists: Stay on your tailbone to balance as you move through the twist
High Plank Hold: You want to have hands under shoulders and quads will feel this too.

PART C:

3 rounds of 40 seconds of work/20 seconds of rest:
Straight Leg Sit Up This is a great compliment to the more advanced Turkish Sit Up!
Russian Twist without weights
High Plank Hold: Get max effort within the 40 second time frame. Break as needed
–rest 1 minute between rounds, start at the top of the next minute so technically it will be 1 minute 20 seconds of rest]

WOD: For Time
480m Run
480m KB Farmer Carry (2×28/20)
480m Run
*every time you break on the Farmer Carry complete 15 KB Push Ups

TARGET SCORE
Target Time: sub 18 minutes
Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: GRIND! This one is all about how bad you want it! Get that run in bag and then dumbbells locked in and commit to working steadily and non stop!

How it should Feel: MUSCULAR ENDURANCE! Your legs, core, and arms will be taxed big time from this! Have a plan going in and know the plan will make it hurt if you are doing it right!

WORKOUT STRATEGY & FLOW
You must complete the 480m run before moving on to the 480m KB farmers carry

Double KB Farmer’s Carry: The load is manageable here but we doubled the distance. A great aim is 100m+ at a time before breaking. Hook grip the dumbbells as it will save you in the long run.
Dumbbell Push Ups: Simply move steadily and not rushed through them. You can catch your breath a bit and let your legs get a breather during these.

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.