- Skill & Strength:
Take 15 minutes to build to a heavy Split Jerk
- WOD 1):
Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups (chest-to-bar pull-ups for advanced athletes)
- WOD 2):
Rest exactly 5 minutes, and then…Complete as many rounds and reps as possible in 5 minutes of:
6 Ring Dips
9 Box Jump Overs (24″/20″)
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
Every 2 minutes, for 20 minutes (10 sets), of:
Snatch from Blocks x 2 reps
(set the blocks at knee height)
Start at roughly 75% of your 1-RM Snatch and build in load over the course of the ten sets.
Three sets of:
Dumbbell Rollback Extensions x 8-10 reps
Rest as needed
Reverse Flys x 15 reps @ 2121
Rest as needed
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Strict Supinated-Grip Chin-Ups
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.
- 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.