General Physical Preparedness

Week 2

Sep. Week 2 Programming (9-15th)

Monday

12 min AMRAP

TRX or Ring Rows x 12

15kb swings

25 goblet squats

Tuesday

For time:

200m run

    Rest 30 seconds

400m run

    Rest 1 minute

800m run

    Rest 3 minutes

Repeat for 3 sets

Wednesday

21-15-9 reps for time

DB Devil’s Press

Broad Jumps

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

5 rounds for time:

400m run

10 single arm DB Clean and Jerks on Left Side

10 single arm DB Clean and Jerks on Right Side

Saturday

For Time:

50-40-30-20-10

Double Unders

Ab-mat Situps

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.

Have questions?

Email us at Coach@FeMVMNT.com and we’ll get back as soon as possible. 

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