Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
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.
D.
Optional Additional Conditioning Session
Some of you may feel like your aerobic base needs to improve. If that is you then I highly recommend following the optional session on Thursday. If you feel like your aerobic base is dialed in then feel free to skip this optional work and instead spend the extra time focusing on mobility and food prep for the remainder of the week.
Warm Up:
This warm up should be 15-20 minutes that include running technique drills and general drom drills. Here are a few drills by Nuno Costa to try out.
Six Sets:
800 meters
Rest 2 minutes between sets
*Try to keep your 800 meters as consistent as possible.
Over 90 minutes of mobility on lower back and hip. Feeling better. WOOP WOOP!
Awesome to hear Jim!
“Get comfortable with being uncomfortable”
Between 3:10-3:25
3:14/3:12/3:05/3:03/2:56/2:58 Paced too much on the first two 800M.
Shoulder feeling better this afternoon. Went to a chiropractor this morning for an adjustment. Spent a good bit of time on my shoulder. I have good range of motion without any pain. Will test out under light weight tomorrow to see how it feels before adding any significant weight.