Blog

Strength & Skill

*Do a set every 2 minutes.

14 Barbell Back Rack Step Ups (7 each leg) @ 70%
12 Barbell Back Rack Step Ups (6 each leg) @ 75%
10 Barbell Back Rack Step Ups (5 each leg) @ 80%
10 Barbell Back Rack Step Ups (5 each leg) @ 85%
10 Barbell Back Rack Step Ups (5 each leg) @ 90%

WOD: In a 20 minute window
1000m Row

-then-

15 Rounds of Holleyman
5 Wall Balls
3 Handstand Push Ups
1 Power Clean (102/70)

-then-

Max Bench Press

SCORE = number of bench press reps (80-85% of 1 rep max)
Target Reps: 40+
Minimum Reps before scaling: 20

How to Pace: GRIND!
Hopefully, your partner is ready to go into battle with you because it’s going to be a lot. Be strategic on how things will be split to sustain a consistent, moderate effort across all stations. Use the first part as the primer, grind through the rounds, and make sure to spot each other on the bench.
How it should Feel: MUSCULAR ENDURANCE and CARDIO! We have a 3-course meal today that will fill you and your partner up where seconds won’t even be an option.

WORKOUT STRATEGY & FLOW
Row: Use a set time or distance back and forth that allows for a moderate-push pace effort. Whatever you pick ensures that you and your partner get a solid 1:1 work to rest.
Holleyman (30 rounds): We are going to require breaking this up as 1 round back and forth (15 rounds each) today! This will help us recover and keep the intensity.

Bench Press: (This weight should not be more than 80% of 1RM) Regardless of the remaining time, approach with caution. You just went through the gauntlet, so be sure someone is spotting. Weight should be moderately heavy while aiming for 3-5 reps back and forth to start.

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.