Blog

Strength & Skill

3-4 Sets
6 Single Arm KB/DB Bent Over Row (box)
12 Underhand Barbell Row
25 Ring Rows
– rest 2:00-3:00 between sets

WOD: For time
10-20-30m
Back Rack Lunge (60/42)/ DB Walking Lunges 2×28/20kg
30-20-10
Toes 2 Bar

WOD Stimulus: GASSY and maybe LACTIC ACID PARTY

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.