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Strength & Skill

Do a set every 2 minutes.

5 Push Press + 5 Push Jerk @68-70% 1 RM Push Press
4 Push Press + 4 Push Jerk @73-75% 1 RM Push Press
3 Push Press + 3 Push Jerk @78-80% 1 RM Push Press
2 Push Press + 2 Push Jerk @83-85% 1 RM Push Press
1 Push Press + 1 Push Jerk @90-90+% 1 RM Push Press

WOD (PART A): 
Max Rope Climbs in 3 minutes [15 ft]

WOD (PART B): 

30 Deadlift (100/70kg)
2 Rope Climbs
30/20 Calorie Ski /Row Erg/ AB/ Run
2 Rope Climbs
30 GHD Sit-Ups/ ABMAT MB Situps
2 Rope Climbs
30 GHD Sit-Ups/ ABMAT MB Situps
2 Rope Climbs
30/20 Calorie Ski /Row Erg/ AB/ Run
2 Rope Climbs
30 Deadlift (100/70kg)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 20 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY Into GRIND! Today’s workout is all about survival and managing grip fatigue through smart and calculated sets. Pacing off the start should be moderate (75-80%) and pushed when you start to see the light at the end of the tunnel.

How it should feel: MUSCULAR ENDURANCE and CARDIO! All the pulling in the arms and midline. Start off a little more conservatively than planned so you have enough for the second half.

WORKOUT STRATEGY & FLOW
Deadlift: Weight is moderate where sets of 10 are possible, but it might be smart to approach in fast sets of 5. Use a mixed grip and switch the grip up every couple of sets. Don’t use over 65% of 1RM.

Rope Climb: Big jump every time, and make sure you focus on using your legs before your arms. Fast descent to avoid added fatigue to the forearms.

Calorie Ski: Pacing should be moderate (75-80%) as well, emphasizing total body/hip drive. Breathe through the motion and ensure your grip is relaxed slightly on the ascent.

GHD Sit Ups: This is the area where you should focus heavily on relaxing your grip and steadying your breathing. Be smooth and steady, with a slight pause at the top.

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.