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Every 2 minutes, for 16 minutes (8 sets) of:
Shoulder Press x 2-3 reps @ 20X1
Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps.
Five rounds for time of:
60kg/ 35kg Push Press x 10 reps
Double-Unders x 30 reps
- 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.
Every minute, on the minute, for 5 minutes:
*Set 1: 2 reps @ 60%
*Set 2: 2 reps @ 65%
*Set 3: 2 reps @ 70%
*Set 4: 1 rep @ 75%
*Set 5: 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
*Set 6: 85% x 1 rep
*Set 7: 85-90% x 1 rep
*Set 8: 90% x 1 rep
*Set 9: 90% x 1 rep
*Set 10: 90% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s heavy lift. Heavy for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. Youâll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so donât push when your body isnât responding to the stimulus.
Every two minutes, for 20 minutes (10 sets):
Power Clean + Clean + Jerk @ 75+% of 1-RM Clean & Jerk
Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.
In 15 minutes or less, build to todayâs heavy…
Back Squat x 1 rep
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 2 reps @ 90% of today’s heavy single
- Optional Additional Conditioning Session:
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Five sets of:
Row 1000 meters @ 2 seconds faster than your 5k PR Pace
Rest 45 seconds