Min 1: 15/10-cal. Row
Min 2: 15 Parallette Pass-Throughs
To be done 45 minutes before class
– Use the heaviest weight possible on each set. Reps do NOT have to be touch and go.
Power clean (135/95)
Push Jerk (135/95)
-Goal is to finish under 4 minutes. Be smart and break on the cleans so the Jerks can be done in as few sets as possible. Every break on those jerks requires an extra clean to keep going.
Do the gym programming (RX’d or competitor) 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.
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.