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Strength & Skill

*Do a set every 1 minute 30 seconds.

3 Push Press @ 50%
3 Push Press @ 55%
3 Push Press @ 55%
3 Push Press @ 60%
3 Push Press @ 65%
*5 Heavy Double Dumbbell Seated Strict Press after each set.

*Do a set ever 1 minute 30 seconds.
NOT a superset with push press
4 Deadlift @ 50%
4 Deadlift @ 55%
4 Deadlift @ 60%
4 Deadlift @ 65%
4 Deadlift @ 65%

WOD: “Strict Lynne”
5 rounds for max reps of:
Body-weight Bench Presses
Strict Pull-ups
– rest as needed after the pull ups –
** Score Total reps Bench Press and Pullups

Target Reps each set: 20+ (bench and strict pull ups combined)
Minimum reps before scaling each set: 10 (bench and strict pull ups combined)

How to Pace: STEADY!
This workout is designed to get you to muscle failure. So expect to see a decrease in total reps as sets go on. Don’t be discouraged, it’s the nature of this workout. Just make sure you have a spotter nearby. Once the bench press is completed, give yourself 10-15 seconds before starting the pull-ups. Don’t go to absolute failure on any of the movements. Stop 2-3 reps before the struggle bus arrives, unless you feel the need to nearly empty the tank on set 5.
How it should Feel: MUSCULAR ENDURANCE! Arms, Chest, and pride will be shattered by the end. It’s possible that you could only complete 1 rep by the end at each.

WORKOUT STRATEGY & FLOW
Bench Press: Bodyweight is prescribed. We ideally want this weight to allow you to complete 10+ reps when fresh. If you know you can not complete 10 reps off the start, scale the weight down. Breathe through each rep, keep your shoulders depressed back to the bench, and please have a spotter nearby.
Strict Pull-Ups: This will be a real challenge here, so be smooth and steady through the reps and gut out what’s needed but not to the point of failure.

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.