Max Chest to Bar Pullup
Benchmark Workout: Jerk Snatcher
20 Clean and Jerk
To be done 45 minutes before class
1 rep max
– Establish a 1 rep max snatch. No more than 3 failed attempts at a weight.
Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes
– Use the heaviest weight possible on each set.
Assault Bike calories
Bench press (135/95)
– Goal is to go fast, but be smart as this is a very bench oriented workout. Finishing under 10 minutes is a good goal to have on this one.
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.