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PART A: Strength & Skill

Power Clean

10 Sets (New set every minute)
2-3 reps each min Power Clean 70-80% 1RM Power Clean

PART B: Strength WOD

5 Sets
10 Bench Press (70-45)
10 Strict Pull Ups/ Ring Rows
*Rest 2-3min between sets.

5 Sets (OPTIONAL)
10 Barbell Curl
10 Barbell Skull Crushers
*Rest 1-2min between sets.

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time each set: sub 1 minute 15 seconds
Time Cap each set: 1 minute 45 seconds

STIMULUS and GOALS
How to Pace: STEADY! This is a moderate-intensity workout. The goal is to challenge your upper body pushing and pulling strength while also working on muscular endurance. Try to repeat efforts on sets consistently. Don’t go to failure.

How it should Feel: MUSCULAR ENDURANCE! You should feel a deep muscular fatigue by the end of each set, but there shouldn’t be an overwhelming cardiovascular burn like in high-intensity metabolic conditioning.’

WORKOUT STRATEGY & FLOW
Bench Press: Weight should moderate (under 65% of 1RM) where sets can be and stay unbroken across. Don’t go to failure, make sure you are ready before unracking the weight.

Strict Pull Up: 2-3 sets should be the goal. We’d love not dropping to singles today.

Barbell Bicep Curl: enjoy the pump!

Barbell Skull Crushers: enjoy the pump!

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.