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Gymnastics
Max Chest to Bar Pullup

Benchmark Workout: Jerk Snatcher
20 Clean and Jerk
20 Snatch
135/95lbs

PART 1:

To be done 45 minutes before class

Snatch
1 rep max
– Establish a 1 rep max snatch. No more than 3 failed attempts at a weight.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

Bench Press
3-3-3-3-3
– Use the heaviest weight possible on each set.

For time:
25-20-15-10-5
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.

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.