Blog

Part 1:
Every 2min Perform Deadlifts:
Rnd 1 – 5 reps @ 50-60%
Rnd 2 – 5 reps @ 60-70%
Rnd 3 – 3 reps @ 70-80%
Rnd 4 – 2 reps @ 80-90%
Rnd 5 – 2 reps @ 90+%

Part 2:
60 Toes to Bar
Every time you drop, perform 10 Weighted Situps

Do Beyond Rx’d programming for the day.

Rest 20 minutes

As many reps as possible in 12 minutes:
10 Handstand push ups (6/4” deficit)
20 cal Row
30 Front rack walking lunges (95/65)

– Goal is 4+ rounds. Most of the HSPU rounds should be done unbroken (kipping is allowed today), so remove the deficit if needed to maintain a good a good pace on this.

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.