WOD – Friday 21 October 2016
Part 1:
Find a Moderate 3RM Bench Press
Part 2:
24 Bench Press
42 Air Squats
24 Walking Lunges
Part 1:
Find a Heavy 3RM Bench Press
Part 2:
24 Bench Press @ 60% of above weight
60 Air Squats
32 Alternating Pistols
Part 1:
Find a Heavy 3RM Bench Press
Part 2:
24 Bench Press @ 70% of above weight
72 Air Squats
48 Alternating Pistols
To be done 45 minutes before class
For Quality:
– Practice HS walking for 10 minutes. Try to hit a new max distance, or set up a course over plates and through an agility ladder to challenge yourself!
Deadlift
5-5-5-5-5
– Build to a heavy 5 and hold the same weight across the 5 working sets
Do Beyond Rx’d programming for the day.
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.
No Comment