Thursday

Starrett discusses the RICE protocol to treat acute injury: rest, ice, compression and elevation. Starrett adds the 24-Hour Rule for how to reintegrate after injury.
A language to diagnose with KStarr

WOD: Bear Complex
5 rounds, 7 sets of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
(Rest between rounds as needed)
Notes:  The Power clean must be separate from the front squat.  No resting on the ground during rounds, not even to re-grip.  You want to be at max load by round 4 or 5.
(compare)

415 Competitor:
Run : 8-12 x 200m, hold splits within 2-3 seconds, rest 2:00
OR
C2 Row: 8-12 x 250m, hold splits within 2-3 seconds, rest 2:00