Option 1: If you are re-doing the workout on Sunday, then today is your rest/recovery day.
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.
Option 2: If you are one and done and/or are re-doing the workout on Monday, then complete the following.
Dynamic Mobility and Activation
Every 2 minutes for 16 minutes, complete:
Interval 1 – Band Assisted Perfect Stretch
x 45 seconds per side
Interval 2 – Band Assisted Hip Flexor Stretch x 45 seconds per side
Interval 3 – Pec Smash with LAX ball x 45 seconds per side
Interval 4 – Calf Mash with a KB x 45 seconds per side
A.
40-54:
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
12 Chest-to-Bar Pull-Ups or 10/8 Strict Pull-Ups
8 Strict Handstand Push-Ups
55+:
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
12 Pull-Ups or 8/6 Strict Pull-Ups
8 L-Seated DB Press (35/25 lbs)
ROMWOD
Stretched out was sore today
Memorial WOD for a friend who’s mom passed away from Cancer yesterday morning.
Turned it into a partner WOD
Started with 1 DL @175
19 HPC #120
55DL
Run 800
59 wallballs
59 step ups
59 t2b
59 DU
Run 800
59 push press #65
Run 1 mile
Looking forward to rest day tomorrow
FNL: 16.5 After years of chasing I finally beat my online nemesis, Freddy Camacho, on an Open WOD.
Today:
DMA and some warmup on assault bike
8×3 BW squats + chains (w. speed for explosive power)
A. I did not have strict 8 HSPUs in me after 16.5, scaled to DB presses.
Recovery day tomorrow. Possibly redo on Monday afternoon depending on Leaderboard trend. My goal has always been top 1% of the field, which is where I’m hovering.
lol great work Dutch!!
Redid 16.5 11:28. 26 sec better!
Very fast Litsa!! Nice job!!
Fantastic!
Awesome LItsa!
16.5 done today. 14:42. Wanted between 13:00-14:00. Not top 200 but may redo to take off those :42. I know where I slacked. We’ll see how I feel. I am really looking forward to getting back to a regular routine!! Looking forward to the improvements I will definately be gaining with this programming & support system.
A. Done
16.5 yesterday in 15:25rx. Worst workout ever!!
Did 16.5 yesterday. Surprised myself on this one. Did 14.5 in 15:01. I had done it unbroken and remembered how difficult it was, so going into this one I wasn’t expecting that I could go much faster. In fact, if I had got the very same time I would have not been too surprised. Once again, I had decided to go unbroken and after I made it past the 9 thrusters I would turn it up if I could. I definitely found that this is the best I have felt on thrusters. I moved much faster on them than I… Read more »
Major improvement Barry!
Thanks Nicole. I know your Invictus workouts have contributed greatly to my improvement over the last 6 months. Have a nice Easter week-end.