“No one ever said you had to be perfect. No one ever said that you weren’t supposed to be nervous. No one said that you had to do it like everyone else. No one said that you weren’t allowed to stumble over your words or laugh inappropriately. We are only human and we should love ourselves for that.”
Warm-up
Spend 2 minutes in Z1
Then 3 rounds of
5 push-ups or ring dips
10 air squats
5 ring rows or pull-ups
Mobility
Spend first 3 minutes on a foam roller
Then CFP squat mobility series – pigeon, spiderman and hurdler each side
Strength
A1. Back squat – 3×4; climbing to a heavier set than last week
A2. 250m row between each set @40% effort, x3
Last week of 4’s. Make sure you log into Wodify, see what you hit last week and aim to hit something a little higher. Then 2 drop sets at 90%.
WOD
“M.O.V.E.”
14 min AMRAP
10 hang power clean and jerks (95/65#)(75/55#)
10 box jumps (24/20”)
250m row
Make sure you give the hang power clean and jerks a try at a very light weight first. They might be tricky.
Accessory Work
Banded high to low woodchops – 3×8 each side
Banded tricep push downs – 3×15
