Blog

Strength & Skill:

With an empty barbell accumulate 50 barbell roll-outs

REST

Accumulate 60 weighted hollow rocks

WOD:

Squat Cleans
1 round =
min 1: 1 squat clean
min 2: 2 squat cleans
min 3: 3 squat cleans

2 rounds @ 70%
2 rounds @ 75%
2 rounds @ 80%
1 round @ 85%

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.