WOD – Monday 3 July 2017
Front Squat
5-3-3-1-1-1
Optional Finisher
Tabata Front Squat (45/35lbs)
PART 1:
To be done 30 minutes before class
Power clean & Push Jerk
2-2-2-2-2-2
– Use the heaviest weight you can for each set.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
As many reps as possible in 10 minutes:
5 Thrusters (185/125)
10 Triple unders
15 Pull ups (Chest to bar)
– Goal is to get 4-5 rounds, if not more. The triple unders should not take more than 1 minute per round. Scale to 10 attempts, or if you absolutely need to, 45 double unders. It is encouraged to at least try the triple unders; if we never try them, we will never get good at them…..
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