General Physical Preparedness
Week 1
September – Week 1 (2-8th)
Monday
Every 3 minutes for 21:
3 pullups
6 pushups
9 situps
12 burpees
Tuesday
4 Rounds for time:
400m run
20 jumping lunges (10 each side)
Wednesday
For Time:
100 kb swings 35#
Every 90 seconds stop and complete 30 jump ropes
Thursday
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…)
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
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.
Friday
15 minute AMRAP
DB “Clusters” x 8 (Squat Clean Thruster)
DB Devils Press x 8
200m run
Saturday
10k bike ride
Sunday
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…)
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
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.