Come in and complete a training session that you missed on Friday or Saturday.
Perform 25 to 40 minutes of one of the following at approximately 70% effort:
– Swim (focus on efficient mechanics, breathing and stroke count)
– Row (focus on efficient mechanics and a low stroke per minute rate)
– AirDyne (maintain a relaxed pace)
– Hike (find a trail and go for a walk outdoors)
– Cycle (get outdoors and enjoy the scenery)
Mobility and Maintenance
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– Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
– This could be a lot of things, but think in terms of fish oil supplementation, compression, contrast baths, Epsom salt baths, etc.
– Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Every 2 minutes, for 8 minutes (4 sets):
Sots Press x 3 reps @ 2111
Coach Alex’s Notes:
Please note the tempo prescription. From overhead, take 2-seconds to lower the bar to your back, followed by a 1-second pause, 1-second to get the barbell back to the starting position, 1-second pause at the top, and repeat for 3 reps. Increase the weight each set, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch, 3 reps
Coach Alex’s Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.
Three rounds, each for time, of:
32/24kg Kettlebell Swing, 30 reps
15 Handstand Push-ups
Rest 2 minutes