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Strength & Skill (A):

10 Minutes (every minute on the minute)
Min 1: 1 Deadlift @60-65% 1RM Deadlift
Min 2: 1 Deadlift
Min 3: 1 Deadlift
Min 4: 1 Deadlift
Min 5: 1 Deadlift
Min 6: 1 Deadlift
Min 7: 1 Deadlift
Min 8: 1 Deadlift
Min 9: 1 Deadlift
Min 10: 1 Deadlift

*Start around 60-65% and build to a heavy single for the day

Strength & Skill (B):
GYMNASTICS
Death By:
1-2-3-4-5-6-7-8-9-10

EMOM
Ring Muscle Up
Bar-MU
or Strict Chest 2 bar/ Strict Pullup

WOD: 5 Rounds
20 GHD Sit Ups/ 30 x Anchored MB situps
10 Strict Handstand Push Ups (OR 7 Wall Facing Strict Handstand Push Ups) 12x HR pushups

*REPEAT from October 15, 2022 and August 12, 2023.

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time: sub 8 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: STEADY!! Classic, basic couplet where you either got it on handstands or you don’t. Be smart and break the handstand before they break you. Use the clock and see if you can keep consistent round times.

How it should Feel: MUSCULAR ENDURANCE! Shake your shoulders early and often cause they will hate you.

WORKOUT STRATEGY & FLOW
GHD Sit Up: These are the recovery of the workout. So if your shoulders need time, slow down your cadence and roll the arms on every rep. Stay non-stop and steady.

Strict Handstand Push Up: Goal should be 2-3 sets while the advanced should aim for 1-2 sets. The biggest thing is to not gut through any reps only to reach failure. Shake them out before it’s too late.

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.