A.
Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)
B.
Every two minutes, for for 12 minutes (6 sets):
Split Jerk x 1 rep
Build to today’s heavy.
C.
Every minute, on the minute, for 21 minutes:
Minute 1 – 15/10 Calories of Rowing
Minute 2 – 6 Bar-Facing Burpees + 30 Double-Unders
Minute 3 –
A.
Build to today’s heavy complex of…
1 Pause Front Squat + 2 Front Squats
For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can; then immediately after, two front squats with no tempo.
B.
Take 15-20 minutes to build to today’s 1-RM Power Clean
C.
For time:
30/20 Calories of Assault Bike
15 Thrusters (135/95 lbs)
30 Chest-to-Bar Pull-Ups
15 Thrusters (135/95 lbs)
30/20 Calories of Assault Bike
D.
Every 10 seconds,
A.
Five sets of:
Weighted Box Jump x 3 reps*
immediately into…
One-Step Box Jump x 2 reps
Rest as needed
followed by…
Two sets of:
Bulgarian Split Squat Jumps x 5 reps each leg
*Use weighted vest or DB. Keep light enough so the weight does not affect jumping form and allows for fast movement
B.
Back Squat Play Day…
Build up to today’s heavy Back Squat
Let feel and mechanics dictate loading.
C.
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.
Dynamic Mobility, Activation and Warm-Up
Start the clock and …
Row 300 meters @ an easy pace
Followed by…
Banded Perfect Stretch x 45 seconds per side
Psoas Pulse x 45 seconds per side
When the running clock reaches 7:00…
Banded Clam Shell Iso Hold x 45 seconds per side
Forward Cross Crawl x 10 reps per side
Fire Hydrant Iso Hold x 45 seconds per side
When the running clock reaches 12:00…