Min 1: 45 seconds Plank Hold
Min 2: 10 Strict Ring Pullups
Min 3: 10 Hang Power Clean
Min 1: 10 Strict Handstand Pushups
Min 2: 10 Strict Pullups
Min 3: 14 Hang Power Clean (115/75lbs)
Min 1: 10 Deficit Handstand Pushups
Min 2: 12 Strict Pullups
Min 3: 14 Hang Power Clean (135/95lbs)
To be done 30 minutes before class
NOTE: Build to a heavy double across the working sets. Try to hit a heavier weight for each movement than previously on 9/12 for the back squat and 9/14 for the press.
Do Beyond Rx’d programming for the day.
Rest 10 minutes
75 GHD Sit ups
NOTE: Goal is to get as close to unbroken as you can. Go for a big set!
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.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
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.