A.
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than you used on January 18, 2017)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
9 Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbells

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1
Station 2 – 15 Tempo Push-Ups @ 1111
Station 2 – Supine Ring Rows x 10 reps @ 2111

B.
Three rounds for time of:
Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)

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.
Three sets of:
Back Squat x 8 reps @ 31X1
(goal is to use 2-4% more than you used on January 9, 2017)
Rest 60 seconds
Supine Ring Rows x 8 reps @ 2111
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds

B.
Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
10 Thrusters
10 Strict Pull-Ups