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Strength & Skill

*Do a set every 2 minutes.

10 Dumbbell Seated Strict Press @7/10 RPE + 20 Barbell Speed Strict Press (light and fast)
10 Dumbbell Seated Strict Press @7.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)
7 Dumbbell Seated Strict Press @8/10 RPE + 20 Barbell Speed Strict Press (light and fast)
7 Dumbbell Seated Strict Press @8.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)

*Score is Dumbbell Seated Strict Press weight.

WOD: 4 Sets
15 Double KB Deadlifts (2×32/24)
30m Farmer Carry (2×32/24)
10 Double Dumbbell Step Back Lunges (2×32/24)
30m Farmer Carry (2×32/24)
-2 minutes rest between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! All the grip and hamstrings today. We have 4 mental and physically exhausting sets. The first set should be the tester to see the areas for quick, strategic breaks. Be mindful of early grip fatigue and try to keep consistent times across sets.

How it should Feel: GASSY and GRIPPY! During your rest, it’s all about recovery and chalking up.

WORKOUT STRATEGY & FLOW
Dumbbell Deadlift: The weight should be moderate, and sets could be completed unbroken. However, we recommend breaking 1-3 reps short of finishing so you can take a quick breather before finishing and going straight into the farmer’s carry.

Double Dumbbell Farmer’s Carry: Unbroken! I don’t care what you have to do, just get it done.

Double Dumbbell Stepback Lunge – Farmers Carry: Spending on how you feel here aim to complete in 1-2 sets. Fast transition.

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.