Blog

21-18-15
Burpee Box Jump-Overs
Single-Arm DB Hang Power Snatches (45/25 lb.)
Air Squats

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

7 Rounds for time:
250m Row
10 Push Press (155/105)
10 Toes to bar
-Rest 1 min-

– Goal is to finish each round under 2 minutes, with total time including rest under 20 minutes.

For Quality:
40 Back extensions

– These are to be done slow and controlled, and as true back extensions with a rounding of the low back during each rep.

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.