Dynamic Mobility, Activation and Warm-Up
Front Rack Partner Assisted Stretch x 30 seconds per side

and then …

Spend 2 minutes at the bottom of your squat (you may hold onto a rack if needed)

and then …

Glute Activation Warm-Up (Vandyke Activation Protocol – 15 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
*Yes,

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

A.
Five sets of:
Unsupported Seated Strict Press x 5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Granite Games Qualifier Event 3
RX
Three Rounds for time
12 Chest-to-Bar Pull-ups
12 Alt. Dumbbell Snatches (50/35lb)

Tie Break Time Recorded, Immediately followed by…

Three Rounds for time
12 Bar Muscle Ups
12 Alt. Dumbbell Snatches (50lb/35lb)

INTERMEDIATE
3 Rounds for time
12 Chin Over Bar Pull-ups
12 Alt.

Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following:

1 – Take a full rest day. If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial to advancement in your training so if you choose to rest then have no regrets!
2 – Mobilize. Use your regular training time to mobilize. Find your problem areas and spend some time focusing on those areas.
3 –