Blog

WOD:
21-15-9
Devil Press (2×50/35)
42-30-18
Chest to Bar Pull Ups

TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: PAIN! Let’s start Thursday with a bang and see how deep you will go into the darkness. Just keep moving is going to be the point of emphasis here; doesn’t have to be fast, just steady.

How it should Feel: PAIN CAVE!!! don’t sit there and feel sorry for yourself. It will all be over soon.

WORKOUT STRATEGY & FLOW
Devil Press: Weight is moderate, but the goal should be a near non-stop effort where if you need it break then do so at the bottom of the burpee. Be aggressive with your hips and launch the weight overhead.

Chest to Bar Pull Ups: 3-4 sets should be the goal here. Going too big on sets may fry your arms to the point of no return. Break before they make you break, don’t live in the chalk bucket, and try not to rest longer than you work.

Strength & Skill

*Do a set every 2 minutes. Barbell Bench Press.

10 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7.5/10 RPE
4 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 RPE

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.