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Deadlift
3-3-3-3-3

5 x 250-m Row Sprints

PART 1:
NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.

To be done 45 minutes before class

Back Squat
3-3-3-3-3
– Use the heaviest weight possible on each set.

PART 2:

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

Rest 15 minutes

For time:
30 Muscle ups (Rings)

– Goal is to test our muscle ups after some fatigue from today’s previous work. If unable to complete under 10 minutes, then pick a challenging number to complete each minute and perform the given reps on the minute.

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.