WOD – Friday 4 November 2016
Weightlifting
1 or 3 Rep Clean and Jerk
Monostructural
1 Mile Run
Weightlifting
1RM Clean and Jerk
Monostructural
1 Mile Run
Weightlifting
1RM Clean and Jerk
Monostructural
1 Mile Run
PART 1:
To be done 30 minutes before class
Front Squat
3-3-3-3-3
– Build to a heavy 3 and hold the same weight across the 5 working sets.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 15 minutes
Every minute for 12 minutes:
10 Burpees & 10 Box jumps (24″/20″)
– Goal is to finish each round within the 1 minute window. If a round takes longer than a minute, finish that round and the workout is over.
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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