WOD – Wednesday 5 October 2016
Deadlifts
5 – 5 – 5
Deadlifts
5 – 3 – 1
Deadlifts
5 – 3 – 1
To be done 30 minutes before class
Power Snatch
2-2-2-1-1-1
NOTE: Quickly build to a heavy single for the day
PART 2:
Do Beyond Rx’d programming for the day.
Rest 10 minutes
For time:
35 Toes to bar
45 KB swing (32/24kg)
55 Push press (155/105)
45 KB swing (32/24kg)
35 Toes to bar
NOTE: Goal is to finish under 12 minutes. If you are going to approach this by doing small, quick sets then be disciplined to keep the rest breaks short.
PART 3:
Rest 10 minutes
For quality:
25 Hip extensions
25 Back extensions
25 Hip & back extensions
NOTE: Goal is to be able to complete this series of movements by doing each section of 25 reps unbroken. If done correctly, it is much harder than it looks. If you need to break the sets, then complete the reps however you can.
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.
No Comment