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Strength & Skill

Sumo Deadlifts
2 x 5 Sumo Deadlifts + 5 Deadlifts @ 75%
3 x 5 Sumo Deadlifts + 5 Deadlifts @ 80%
– max vertical jump after each set
** mark with chalk on the wall, measure
Do 1 set every 2 minutes

WOD: 4 Rounds
15m Front Rack Walking Lunges (43/30)
15m Shuttle Sprint
30m DB Farmers Carry (2×30/22.5)
30m Shuttle Sprint
15m double DB Front Rack Carry (2×30/22.5)
15m Shuttle Sprint

Stimulus: LACTIC ACID PARTY! Light up the quads early, grind through some grippy carries and hold on for dear life

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.