Intensity is the key to improving fitness, not volume. Games athletes need more volume, the rest of us don’t. Keep intensity high.”
– Pat Sherwood

Over the next 3 weeks we back off the volume and build to something resembling a PB or close in our power lifts. But the ‘Intensity’ Pat refers to is preserving the stimulus the wod has been designed to achieve. Intensity in our quest to go heavy in a one rep max requires absolute focus and concentration when pushing close to our limits. This ‘focus’ uses a ton of energy in the same way a race car driver is exhausted after a race yet he stays seated and drives using just feet and hands. The mental energy employed is draining and the heavy lifts and short workouts need 100% concentration and are no different. Just ask coach Donny. He’ll gladly advise.


Back Squat

2 x 3 reps (70-75%)

3 x 2 reps (80-90%)

3 x 1 reps (95-100%)


” Slipknot ”


Power Snatch (50/35)

EMOM: 10 Wall Ball (9/6)

*start with wall ball