WOD – Friday 9 June 2017
3 Rounds
3 Hang Squat Clean (225/155lbs)
Max Set Power Clean
Rest 5min
Find your heaviest 3rep Power Clean in 5min.
PART 1:
To be done 30 minutes before class
Jerk
3-3-3-3-3
– use the heaviest weight possible on each set.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 15 minutes
3 Rounds for time:
75 Double unders
15 Bar muscle ups
15 Clean (squat) (115/80)
– Goal is to finish under 15 minutes, but aiming for sub 12 minutes. If necessary scale the number of bar muscle ups to 10 or less per round to be able to do the first round in 2-3 sets.
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.
No Comment