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Strength & Skill

Part A:

*Do a set every 1 minute and 30 seconds.

1x 3 Position Pause Snatch Deadlift @ 85% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85+% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85+% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85+% 1 RM Snatch

*Positions are: pause 1 inch off the floor, above the knee and mid thigh for 3 seconds at each position.
**Use straps.

 

Part B:

On a running 6 minute clock:
3 Consecutive attempts to get maximum Freestanding Handstand Hold
*Hands must stay within 30 inch wide x 24 inch depth box

Count only the maximum attempt [not an accumulation of time].

 

STIMULUS and GOALS
How to Pace: STEADY: Once the first attempt begins, you MUST count the next two consecutive kick ups! You have 6 minutes to complete the 3 consecutive kick ups. You can continue to HOLD past the 6 minute mark.
How it should Feel: GRIPPY, For HOLDS you should feel it in your forearms as you “grip” the floor to balance.

 

WORKOUT STRATEGY & FLOW
Freestanding Handstand Hold: This would be the RX version so look at scaled for the other handstand hold options.

SCALING
The SCALING aim: Less volume with similar stimulus

 

1 attempt:
Max effort Handstand Hold in any of the following:
Handstand Hold – 3 variations
Box Handstand Hold
Wall Handstand Hold [back to wall] Wall Facing Handstand

 

WOD: 12 Sets
300m Row
-rest 1 to 1.30sec minute between sets-

 

x4 Sets 1-4 = sprint the final 100m
x4 Sets 5-8 = sprint the middle 100m
x4 Sets 9-12 = sprint the first 100m
*Hold 7-8/10 RPE for the 200m you are not sprinting

 

* if working in Partners.. work You go I go

TARGET SCORE
Target Time each set: sub 60/70 seconds
Time Cap each set: NONE!

 

STIMULUS and GOALS
How to Pace: SPRINT and STEADY! We have varying intensities lined out so you can get a feel for what your paces/gears are on the rower. And so you can learn to hold a moderate pace before you get to your rest.

How it should Feel: GASSY! This is all aerobic interval work designed to get you out of breath and work on our overall engine!

 

WORKOUT STRATEGY & FLOW
Row: Efficient pulling with consistent strokes is a great aim today! Remember we are practicing our rowing fitness and technique!

 

 

 

 

 

 

 

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.