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FITNESS TESTING #2

Weightlifting
1RM Clean and Jerk

Monostructural
1 Mile Run

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

Rest 30 minutes

5 Rounds for Time:
60 Double unders
30 Box Jumps (24”/20”)
15 Step-ups (50/35# DB each hand)

– Goal is to finish under 15 minutes, with great times closer to 10 minutes.

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.