Blog

Perform 3 Push Press every minute
* Add 10-20lbs every 5min
* Start with 95/65lbs

Do Beyond Rx’d programming for the day.

Rest 10 minutes

3 Rounds for reps:
1 min of Back squat (135/95)
1 min rest
1 min of Chest to bar Pull ups
1 min rest
1 min of Power cleans (135/95)
1 min rest

– Goal is to get as many total reps as possible. Some great numbers to shoot for are 30 on the back squats, 30 on the pull ups, and 20 on the power cleans. Great scores will be able to hold this across all 3 rounds, but shoot for over 200 total reps for a good score.

Rest 15 minutes

3 Rounds for quality:
25 Hip extensions (25/15)
15 Double KB swing (53/35)

– Hold a plate for the hip extensions if 25 unweighted reps are not a challenge for you. For the swings, have a KB in each hand, and with a slightly wider stance swing both to eye level simultaneously. These should be difficult, but done as one set, so decrease the weight if you are unable to get the 15 reps in a row.

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.