Blog

Strength & Skill

Part A:
*Do a set every 1 minute and 30 seconds.
3 Deadlift @ 60-65% 1RM Deadlift
2 Deadlift @ 65-70% 1RM Deadlift
1 Deadlift @ 70-75% 1RM Deadlift
1 Deadlift @ 75-80% 1RM Deadlift
1 Deadlift @ 80-85% 1RM Deadlift
1 Deadlift @ 85-90% 1RM Deadlift

Part B:
*Do a set every 2 minutes.

5 Bench Press @ 6.5-7/10 RPE
3 Bench Press @ 7-7.5/10 RPE
1 Bench Press @ 7.5-8/10 RPE
1 Bench Press @ 8-8.5/10 RPE
1 Bench Press @ 8.5-9/10 RPE

WOD: 1-2-3-4-5-6-7-8-9-10
Bench Press (70/50)
Deadlift (100/70)

TARGET SCORE
Target Time: sub 8 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: STEADY! GRIND! Moderate to moderate/heavy weight; all we want is a good pump sesh with a hint of cardio.The rest should be between the movements, not during.

How it should Feel: MUSCULAR ENDURANCE with a PUMP! Be smart, don’t go to failure, and have fun!

WORKOUT STRATEGY & FLOW
Deadlift: Moderate weight under 70% of 1RM to stay unbroken through each set as long as possible!

Bench Press: Same as the deadlift, under 70% of 1RM. Don’t push yourself to failure, but hold on unbroken as long as you can.

MODIFICATIONS
DB Bench Press – with feet on bench to help stabilize core OR DB Incline Bench Press OR DB Physioball Bench Press

Deadlift – Elevated Sumo Deadlift OR Elevated Conventional Deadlift OR Elevated Sumo KB Deadlifts

Finisher:

10 Burpee Chest to Bar [rig height above fingertip reach] –rest 1 minute—
3 rounds of:
10 Chest to Bar Pull Ups
100m Run
–rest 1 minute—
10 Burpee Chest to Bar [rig height above fingertip reach]

STIMULUS and GOALS
How to Pace: STEADY. This is to learn how we can keep a solid pace and also FOCUS on FORM and TECHNIQUE
How it should Feel: MUSCULAR ENDURANCE: Shoulders will fatigue.

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.