Blog

Jackie
1000m Row
50 Thrusters (45/35lbs)
30 Pullups

Do Beyond Rx’d programming for the day.

Rest 20 minutes

Sumo Deadlift
5-5-5-5-5

Bench press
5-5-5-5-5
– Alternate between the two movements, and use the heaviest possible weight on each set.

3 rounds for quality:
15 1-arm DB bent over row (each arm)
10 Hip touches (each arm)

– For the bent over row, anchor the knee on a bench and try to get your torso as parallel to the ground as possible. The hip touch begins from a hanging position, let go with one hand and touch that hip, then re-grab the bar.

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.