Blog

Part A: Strength & Skill

Deadlift

Find your heaviest 1 rep for the day

Part B: WOD

Partner Workout/ or Individual
100/80 Calorie Ski/ Row (split as desired)
Perform as many Deadlifts as possible as a team between rowing
*score deadlifts and weights used

-into-

10 sets (5 sets each partner)
15 Dumbbell Bench Press (2×22.5/15)
15 Dumbbell Bent Over Rows (2×22.5/15)
-rest while partner goes-

-into-

100/80 Calorie Ski/ Row (split as desired)
(sprint finish) 30sec/60sec splits

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time: sub 20 minutes
Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: STEADY! Are you tired of searching for that perfect upper body push/pull combo to satisfy your chest day cravings? Endless nights lying in bed thinking about what’s going to be that workout where your shirt won’t even fit you after. Well, look no further! It’s here, and you get to do it with a partner. You get a tricep and shoulder primer and finisher with a nasty chest and back 10-rounder sandwiched in between.

How it Should Feel: MUSCULAR ENDURANCE and GASSY! Roll out your shoulders and chest while you rest. Smooth transitions will keep the pump pumping. I want each set of bench press and rows completed unbroken without setting them down between movements.

WORKOUT STRATEGY & FLOW
Ski: Try to move for 30 seconds or 10/8 calories back and forth. We want a moderate-high intensity here while focusing on using the total body and breathing through the motion.

Dumbbell Bench Press: The weight you select should allow you to complete all reps unbroken. Make sure to lock out at the top, and at the top of the final rep, roll up out of the bench to go right into the rows.

Double Dumbbell Bent Over Row: Unbroken, same weight as the bench, so make sure it’s smooth. Keep the dumbbells moving before the hurt sets in.

Part C: Gymnastics

Week 2
Do 3 x sets:
5 x Ring rows – SLOW up and HOLD for 3 sec at top then SLOW down.
20 x split leg v-ups (start and finish in hollow hold)
10 x Kip swings – active shoulders & tight body (hollow to arch)

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.