- Skill & Strength:
*Set 1: 5 reps @ 75-80%
*Set 2: 3 reps @ 80-85%
*Set 3: 1 rep @ 85-90%
*Set 4: 5 reps @ 80-85%
*Set 5: 3 reps @ 85-90%
*Set 6: 1 rep @ 90+%
Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.
Three rounds for time of:
300m Row (or 400 Meter Run)
20 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups
Time cap: 12 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.