Blog

9-6-3
Clusters (135/95 lb.)
Back Squats

NOTE: The Open begins this week. Now is the time to test all of the training and hard work we have been putting in. It is important to remain focused on our goal, and keep the volume low, so each week we are performing our best on the Open workouts.

***This means if we are feeling really sore we should intentionally hold back (think 80% effort) on today’s workout so we can perform our best on Friday. If we are feeling good then get after it, but remember, stay focused on the goal!

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

Rest 20 minutes

5 Rounds for time:
20/15 cal Row
15 Strict Press (95/65)
20/15 cal Row
15/10 Ring dips

– Goal is to finish each row in under 60s, with a minimum pace of 1 round every 4 minutes. Lower the reps if needed to hold 60s for each movement. Great times on this will be around 15-16 minutes.

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.