Blog

Strength & Skill

*Do a set every 2 minutes.

A
10 Barbell Strict Press @ 65%
8 Barbell Strict Press @ 70%
6 Barbell Strict Press @ 75%
4 Barbell Strict Press @ 80%
2 Barbell Strict Press @ 85%
*10 Double Dumbbell Push Press after each set.

B
3 Sets
10 Strict Pull Ups (light/moderate weight if possible)
10 Seated Alternating Dumbbell Curl (each side)
– rest 90-120 seconds between sets –

WOD: 3 Rounds
30 Alternating Dumbbell Snatches (22.5/15)
30 Toes to bar

How to Pace:
STEADY! And GRIND! Through the rounds. This is a going-to-work type workout where you must accept it will hurt. Be aggressive but also be mindful of potential burnout from grip fatigue. Try and keep similar round time across.
How it should Feel:
GRIPPY! You are going to be holding something the whole time. Get your head right before starting because we want to see what you are made of here.

WORKOUT STRATEGY & FLOW
Dumbbell Snatch: I don’t care what you are thinking, these need to be unbroken. Be smooth through the transitions, relax the none working hand, be overly aggressive with your hips, and breathe!
Toes to Bar: We highly advise breaking these up regardless of your threshold. Think 2-3 sets early on and try to keep the rest between sets short and sweet. Don’t get caught living in the chalk bucket.

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.