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Strength & Skill

PART A:

*Do a set every 1 minute and 30 seconds.

2 Position Receive Power Clean + Push Jerk @ 60-65% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 65-70% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 75-80% 1 RM Power Clean
*2 Positions are quarter squat and at parallel.

PART B:

*Do a set every 1 minute and 30 seconds.

2 Position Receive Squat Clean + Split Jerk @ 70-75% 1 RM Clean and Jerk
2 Position Receive Squat Clean + Split Jerk @ 75-78% 1 RM Clean and Jerk
2 Position Receive Squat Clean + Split Jerk @ 78-82% 1 RM Clean and Jerk
2 Position Receive Squat Clean + Split Jerk @ 82-87% 1 RM Clean and Jerk
*2 Positions are at just below parallel and deep squat.

WOD: 3 sets @ 75% intensity
AMRAP 6 minutes
400m Ski
AMRAP Rounds of Holleyman
-rest 3 minutes between sets-

Holleyman:
5 Wall Ball (20/14)
3 Handstand Push Up
1 Power Clean (225/155)

TARGET SCORE
1 Round of Holleyman = 9 reps
Target Reps each set: 36+ reps (4+ Rounds)
Minimum Reps before scaling each set: 18 reps (2 Rounds)

STIMULUS and GOALS
How to Pace: STEADY! Don’t try to be a hero in that first set. We say 75%, and we mean it. Just be consistent on the ski, allowing you to have at least 4+ minutes of time for the AMRAP. Keep the stations close, and just put your head down and work. The first set should set the pace; then, it’s all about holding on.

How it should feel: GASSY & MUSCULAR ENDURANCE! The ski will prime your heart rate, and then the small sets of quick rounds will keep you moving.

WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken, it’s only 5. Don’t drop i!

Kipping Handstand Push Up: Unbroken, it’s only 3. That’s the theme on Holleyman!

Power Clean: We have a moderate to heavy weight that will begin to beat down on you. Don’t hesitate, just lift!

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.