WOD – Tuesday 29 August 2017
Zercher Squat / Front Squat
3-3-3-3-3-3-3
PART 1:
To be done 30 minutes before class
Deadlift
3-3-3-3-3-3-3
– Use the heaviest weight you can for each set.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
8 rounds for quality:
10 strict L-pull ups
10 strict HS push ups
20 Hip extensions
– Goal is to complete the reps with as few breaks as possible. Set a 30 minute cap for this. Even though it is not timed, do not exceed 30 minutes of work on this. Use a band around some J-hooks on the rig to sit on for assistance in the L-pull up if needed.
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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