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Strength & Skill:

Power Clean:
Build to a tough single Power Clean in 10-15 minutes.

*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.

Approaching “Heavy Singles” aka 1RM
Workout Definition

Today you will be performing building to a heavy single. The ultimate goal of this is to use the time frame and go by feel as you build in weights. There are many different approaches to this. Some people like to do gradual builds and others like to make big jumps. In addition, some people don’t like to move onto a new weight until they hit the last one while others are comfortable moving up after a miss depending on the way the fail felt. At the end of the day this is not only an opportunity to find a 1RM (OR Heavy Single) but a chance to learn about yourself as an athlete.

If you are looking for some approaches here are two favorites below:

1. All singles. Start at around 50% of your desired 1RM/Heavy Single and just keep buidling.

2. 3-2-1-1-1-1… rep scheme. The 3 and the 2 should be around 50% and performed as all singles. Don’t have to limit yourself to 5 singles but this scheme is more focused on making a little bit bigger jumps.

Last note is not to get hung up on what your 1RM/Heavy Single is. We are doing this as a part of training so if you don’t PR it’s not the end of the day. Good luck!

WOD: 5 sets (1 set every 5 minutes)
30/24 Calorie Echo Bike/ Run
30/24 Calorie Ski (OR Row)/ Run

TARGET SCORE
Target Time each set: sub 3 minutes 30 seconds
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
We want to see a moderate, sustainable push pace effort that can be held across all sets. Settle into a comfortable pace early on and keep the heart rate under control. Transitions should be seamless and get the machines up to speed quickly. The goal for each station should be around 90-100 seconds.

How it should Feel: GASSY into CARDIO! Make sure to have some fluids nearby. This is going to be a long one.

WORKOUT STRATEGY & FLOW
Echo Bike: Remember to push and pull with the arms to help assist your legs. Keep the chest/eyes up to allow for a clear breathing pathway. Ramp the bike up for the first 4-6 calories, then settle into a smooth 75-80% effort.
Run: Fast but comfortable at 75-80%
Row/Ski Erg: Use your total body and breathe through motion. Remember to roll the shoulders out on the reload-up.

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.