Sat. May 23. MURPH DAY!
Sun. May 24. GYM CLOSED! REST!
A. 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.
B. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. Mental Restoration
* Different for everyone – could be 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.
Box Jumps (20,24”)
A. Overhead squat 1-1-1
Front Squat 2-2-2
Back Squat 3-3-3
*Goal is to build EACH rep and each set until you finish with a heavy set of 3 BS around 85%+ for your final set of 3.
B. Alternating Tabata 20 on x 10 off x 8 rounds (8 min)
plank hold/superman rock
EOMOTM x 20 min. (10 rounds)
Beg: Run 100m.
Int: Run 200m.
Adv: Run 300m.
*Again, goal for today is to run each run with the same intensity and pacing to finish each round at the same time.