Blog

Part A: Strength & Skill

*Do a set every 2 minutes.

5 Sets
3 Back Squat @73-78% 1RM Back Squat

Coaches Note: “We are giving a bigger range on these squats for % since some experienced lifters cannot progress as aggressively as those who have not done as many pure squat strength cycles. Regardless, your goal should be to progress in % of the lift ~3-4% each week. So if you start on the bottom end of the % in week 1, you probably want to stay there for the next weeks with each bump. If you start at the top end, be ready for really aggressive loads later in the cycle and try to progress the same 3-4% bumps each week.”

No Barbell Option:
MB/ Power bag Back Squat x 10
Skip 60 sec

Part B: WOD

For total time:
3 rounds of:
10 snatches 40/30kg/ ALT DB Snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups/ Pullups/ Ring Rows
12 bar-facing burpees

Men snatch 40kg
Women snatch 30kg
Time cap: 12 minutes

TARGET SCORE
Intended Workout RPE: 9.5 – 95% – near max intensity
Target Time: sub 11 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE!! Smooth is fast no the first 3 rounds. That doesn’t mean rest excessively, but you don’t have to completely rush every movement. Most of the time is on the bar muscle ups in part 2. Try To have enough in the tank for those but not lose any significant time beforehand.

How it should Feel: GRIPPY & GASSY into PAIN!!! The beginning will not be terrible but will cause a higher heart rate and upper muscle fatigue will start to set in. Your ability on bar muscle ups will dictate much of your pace. You can’t be slow on the first portion, but you cannot get so blown up that you start to fail reps when you otherwise could keep going. We can go dark today at just the right time!

WORKOUT STRATEGY & FLOW
Power Snatch: Aim for steady touch and go sets for this if possible. Singles can work if touch and go will blow you up but you have to get back to the bar quickly. The weight is lighter and should be easier to move, especially to start. Use hook grip and try to get chest up just a bit in our barbell cycling position. Feet can stay in the same spot throughout.

Bar Facing Burpees: If you ever rest on these, we recommend resting on the ground. Otherwise stay moving and low to the ground. Face the same direction each jump and try to stay controlled so you don’t blow up your chest or heart rate too early here.

Bar Muscle Ups: The workout is won or lost here for many of us. You must be aggressive getting here but you should have enough left in the tank to string together multiple reps. You should be confident in your ability on this movement with all of the bar muscle ups and upper pulling we do! Utilize a big kip and don’t get lazy. Your chest will be on fire and fatigued to this point! Manage that by being smart with sets you can hang onto.

Part C: Gymnastics

3 Sets
10 x Banded PVC pipe Lat pulls while holding a hollow hold on the floor
30 secs Handstand hold against the wall
15 secs chin over bar pull up hold (jump to chin over if you need to)

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.