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Strength & Skill

Part A:

2 Rounds

*Do a set every 1 minute and 30 seconds.

1 Push Press + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 6.5/10 RPE
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE

Part B:
Prep and Set up then:
*Do a set every 1 minute and 30 seconds.

3 Back Squat @ 70-75%
3 Back Squat @ 70-75%
3 Back Squat @ 70-75%

WOD: For Time
Buy in: 45/35 Calorie row/ski Erg/ Run / AB

2 Rounds
45 GHD Sit Ups
45 Push Press (45/30)

Buy out: 45/35 Calorie row/ski Erg/ Run / AB

TARGET SCORE
Intended Workout RPE: 6-7 – 60-70% – moderate intensity
SCORE = Total Time

STIMULUS and GOALS
How to Pace: STEADY! We have a big buy-in on the bike before you dive into 2 large-set rounds. Moderate pacing across, but don’t be too soft since it’s scored on the back end with the max calorie bike. Grind through the 2 rounds with a methodical pace that leaves enough time where it matters.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! It starts and ends with cardio, and sandwiched in the middle is a core and shoulder beatdown.

WORKOUT STRATEGY & FLOW
Bike Erg: Pacing off the start should be moderate (70%) with the goal to finish under 2:30. Focus on breathing while relaxing your arms as much as possible. Depending on the time remaining will dictate your effort. Anything over 2:00 should mimic the first bike. Under, we can have that effort increased a little for a strong finish.

GHD Sit Up: Just try and be as close to non-stop as possible on these. A violent hip drive with fast hands will help launch the body up for each rep. Pause for a half second at the top to breathe.

Push Press: Weight should be light and allow for at least sets of 15 or more. Maybe in the first set, we should try for a larger number and then go into a negative rep scheme (20-15-10). Remember, it’s a push press, not a push jerk.

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.