Blog

Part 1:

Back Squat
2-2-2-2-2-2

Optional Finisher:

50 wall balls (unbroken)

Part 1:

Back Squat
2-2-2-2-2-2

Optional Finisher:

50 wall balls (unbroken)

Part 1:

Back Squat
2-2-2-2-2-2

Optional Finisher:

50 wall balls (unbroken)

Part 1:

To be done 30 minutes before class

Power clean
2-2-2-2-2-2

NOTE: Build to a heavy double across the 6 working sets. Should not be “touch and go.”

Part 2:

Do Beyond Rx’d programming for the day.
Rest 10 minutes

5 rounds for quality:

20m Prowler sprint (Heavy)
Max reps HS push up (strict)
-Rest 1 minute between rounds-

NOTE: Goal is go hard on the sled followed by a good set of HS push ups. Keep them strict for as long as possible, but if you start getting less than 7 reps, switch to kipping.

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.