WOD – Monday 10 July 2017
AMRAP 20min
5 Power Snatch (155/105lbs)
250m Row
5 Bar muscle up
PART 1:
To be done 30 minutes before class
Overhead squat (pause)
1-1-1-1-1
– quickly build to a heavy single. Pause for 3 seconds in the bottom of the rep.
Snatch balance
1-1-1-1-1
– quickly build to a heavy single. Work on receiving in the same position you just held the pause in.
Snatch (full)
1-1-1-1-1
– use the heaviest weight possible.
– Compare the first two lifts to 6/23/2017. Use heavier weights than last time.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
For quality:
70 GHD sit ups
50 Ring dips
– Goal is to complete the given reps of each movement in as few sets as possible.
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.
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