Blog

Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

• WOD:
  Every 8 minutes, for 40 minutes (5 sets) of:
  Run 800 Meters
  21 Kettlebell Swings (24/16 kg)
  12 Pull-Ups
  Note times for each set, and add them for total working time.
• Conditioning:
  Hawaiian Squats x 8-10 reps per side
  Hollow Body Hold/Rocks x 45-60 seconds

• A:
  Five sets of:
  Front Squat x 2 reps
  Rest as needed
  Loads per set (by %): 65, 75, 85, 90, 90+
• B:
  Every minute, on the minute, for 10 minutes:
  Snatch x 2 reps
  (reset before each rep)
  Loading suggestions:
  Minutes 1-3: 55-65%
  Minutes 4-6: 65-75%
  Minutes 7-10: 75-85%
• C:
  Kill Cliff Granite Games Qualifier Week 4

  Complete as many reps as possible in 13 minutes of:
  10 Deadlifts (100/70kg)
  5 Ring Muscle-ups
  10 Deadlifts (115/80kg)
  5 Ring Muscle-ups
  10 Deadlifts (130/90kg)
  5 Ring Muscle-ups
  10 Deadlifts (145/100kg)
  5 Ring Muscle-ups
  10 Deadlifts (155/106kg)
  5 Ring Muscle-ups
  10 Deadlifts (170/115kg)
  MAX Ring Muscle-ups

• D:
  Ten minutes of:
  Assault Bike @ 65-75%
• Optional Conditioning Session:
  Five rounds for time of:
  Run 800 Meters @ 85%
  Rest 2 minutes

• 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.