Blog

Strength & Skill

*Do a set every 2 minutes.

1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 8/10 RPE

*Pause in bottom of clean for 2 seconds.
**Pause in the receive of the push jerk for 2 seconds.

WOD: 

50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Bar Muscle Ups
10 Rope Climbs

TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! A grip wrecker like no other. Push through the chipper with reckless abandon. Not to the point of failure, but try something different and see how big of sets you can go on the bar.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! GRIP, GRIP, and more GRIP! Oh yeah, and shoulders as well. Quick breaks and get back to work.

WORKOUT STRATEGY & FLOW
Toes to Bar: 2-4 sets would be fantastic, but break more if needed. Come out swinging and break before they make you break! We want big sets but not at the cost of reaching failure.

Burpee: Please, whatever you do, keep moving with a consistent, moderate effort. Mark a chalk line or handprints on the floor to keep your landing position consistent under the bar.

Strict Handstand Push Ups: These will feel much harder than expected after all the burpees. Approach the first set cautiously to test the waters and see where your shoulders are. The goal should be 3-5 sets..

Bar Muscle Ups: We want aggressive, advanced athletes to push for 2 sets. If you are going to break more than twice, use the clock and keep yourself from resting for more than 20 seconds between sets.

Rope Climbs: The icing on the Muscle Cake! Big jump and focus on using your legs before your arms (you will need it!). Take one at a time and try to get each completed in 2-3 pulls. Be sure to get down quicker than you ascend. The goal should be 1 climb every 15-20 seconds.

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.