05 Apr WOD – Tuesday 5 April 2016WodBlog | Admin
Warm up: 800m run
Sumo Squats x 1
Walking lunges x2
Every two minutes, for 10 minutes (5 sets):
Set 1: 5 reps @ 45-55% of 1-RM Back Squat
Set 2: 5 reps @ 55-65%
Set 3: 3 reps @ 65-75%
Set 4: 2 reps @ 75-85%
Set 5: 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
Complete rounds of 21, 15 and 9 reps for time of:
60/40kg Power Clean
- 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.