Blog

21-15-9
Sit-ups
Power Snatches (115/75 lb.)

To be done 60 minutes before class

7 Attempts at the following complex:
Power clean + 2 Hang Power clean
– Use the heaviest weight possible on each set.

3 Rounds for time:
10 Power clean & jerk (155/105)
7 Muscle ups

– Goal is to start fast and aggressive and try to hold on. If you didn’t fail a muscle up rep, you didn’t push for fast enough. Try to finish under 8 minutes, but shoot for sub 6 minutes if you can.

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

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.