Mobility:
LAX Ball Scapula 2:00 Each Side
LAX Ball Pec. 2:00 Each Side
3×2 Turkish Get Up (For Load)
Strength:
Push Jerk
2-2-2-2-2-2
Competitors:
Strength:
Back Squat
5×3
Stay between 70-80% from 1RM, work on perfect form, if all the reps were good make last set 85%
8 rep of Straight Arm Kip between sets
-or-
MISFIT Active Recovery Protocol:
The Flush:
Flush the waste stored in muscle fiber and fascia.
20-40 Minutes light conversation pace jog / row / hike
Mobility:
10-15m Mobility on painful or restricted area, choose one joint and work on it for a month without changing.
Use Bands, LAX Ball, Voodoo Flossing, Turkish Get-ups
ROMWOD:
20:00-40:00 ROMWOD – there is nothing to add, just do it.
Add this routine and your gains will skyrocket.
Weightlifting:
Hang Clean:
2×3 50%
1×3 60%
3×3 70%
Clean Pull:
1×3 60%
2×3 70%
3×3 80%
1×3 85%