WOD – Tuesday 26 September 2023
Strength & Skill
*Do a set every 1 minute and 30 seconds.
5 Deadlift @ 60%
4 Deadlift @ 70%
3 Deadlift @ 80%
2 Deadlift @ 90%
1 Deadlift @ 100%
8 Deadlift @ 70%
8 Deadlift @ 80%
WOD: 2 sets
9-6-3
Hang Squat Clean (70/48)
Strict Chest to Bar Pull Ups
rest 1:1 between sets
TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Quick reps, moveable weight, and strict gymnastics for multiple sets will be a great way to start off Monday. Aim to be efficient and consistent on both bars while using the time between movements to rest. The pull/pull combo will add up quickly, so monitor your arms early on to stay on pace.
How it should Feel: MUSCULAR ENDURANCE! There is no reason to stop other than arm fatigue. Be smart and have purposeful breaks to survive.
WORKOUT STRATEGY & FLOW
Hang Squat Clean: Weight should be moderately light (under 60% of 1RM Clean), and most to all sets can be completed unbroken. Strong and aggressive hip drive, quick drop under, and catching the bar on the shoulders while relaxing your grip will help with longevity.
Strict Chest to Bar: Unbroken would be the goal for regular strict, but given the added distance, it would be a great idea to break it into 2-3 sets. Burnout is much higher here; be smart and try not to over-rest.
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.
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