Blog

Strength & Skill

4 Sets
10 Standing Lateral DB Raise
5-10 Wall Facing HSPU

Between sets:
warm up to Deadlift weight

WOD: AMRAP 3 minutes
75 DU’s
15m Handstand Walk
max Deadlifts (125/85)
* continue AMRAP’s until 35 deadlifts have been completed
– rest 1 minute between sets

Stimulus: MUSCULAR ENDURANCE. The DU’s into HSW will create substantial shoulder fatigue.

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.