Warm-up
Spend 2 minutes in Z1
Then, grab a monster band
10 plank walks left
10 push-ups
10 plank walks right
10 shoulder taps
Mobility
Banded shoulder mobility and rotational drill
Strength
A1. Bench press – 5×3
A2. Weighted pull-ups – 5 sets to find a 3RM
The goal for both A1 and A2 is to build up to a really heavy triple, but that doesn’t mean you get to count the empty bar as one of your 5 sets. Even your first working set should be a challenge so you can accumulate some volume.
Let’s make sure we really focus on how to properly set up for the bench; squeezing the butt, bringing the scaps down towards your tailbone, creating a space between the bench and lower back, being active and driving through the heels are all important performance cues. Let’s not simply lay down on the bench and press.
WOD
“Roadhouse”
3 rounds
10 deadlifts (275/185#)(225/155#)
20 T2B
Intended stimulus – pedal to the metal. That is all.
In order for you to really hit the intended stimulus, you are going to push both the weight on the bar and your reps and sets on the rig. Go unbroken on the deadlifts and huge sets on the T2B. In a workout like this, being a little bit reckless with your pace will get you to where you need to be both with intensity and learning about your capabilities for rep scheme. So come out hot and finish hot.
