WOD – Monday 8 August 2016
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
- WOD:
Power Snatch 5-5-5
- WOD:
Squat Snatch 5-3-1
- WOD:
Squat Snatch 5-3-1
- Part 1:
To be done 30 minutes before classFront Squat
10 RepsNOTE: Starting from an empty bar, you get 10 reps to build up to a heavy single in the front squat today. Do not exceed 10 total reps with weight on the bar. This is a classic warmup that encourages larger than normal jumps with weight and preps the CNS (central nervous system) for handling heavier loading.
— Do Beyond Rx’d programming for the day.–
Rest 10 minutes - Part 2:
For time:
21-15-9
Row (calories)
Power Snatch (115/75)NOTE: Goal is to finish under 6 minutes. This workout is meant to be done fast and aggressively, so go hard on the row and get after it!
- 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.
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