Blog

DUMBBELL SQUAT CLEAN ELIZABETH

21-15-9
Dumbbell Squat Cleans (65/45 lb.)
Ring Dips

To be done 45 minutes before class

Bench
5-5-5-5-5
– Use the heaviest weight possible on each set.

For time:
21-15-9
Assault Bike (calories)
Pull ups (chest o bar)

-Goal is to finish similar to your “Fran” time. It will be a bit slower, but try for it to be within 1 minute of “Fran.”

Do the gym programming (RX’d or competitor) for the day.

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.