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 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
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.
Making up for traveling this past week:
A. Back Squat 5×5 OT3M – 275#
B. OT2M for 18
HS walk 45 ft
L-sit 45s
BMUs -8 reps
C. For max reps/calories:
3 Minutes of Rowing – 61
3 Minutes of sandbag Clean 150# – 15
3 Minutes of Assault Bike – 53
C was a nasty combo, I was done before I even started on the AB ?
Way to get after it! Happy Easter!
Thanks! Happy Easter to you and yours as well!
Looks that little girl has pushed you to work on the handstand walk. You’ve made a lot of progress in a fairly short period of time.
Well I should have said that it was 3x15ft, garage limited… but yeah being embarrassed by an 8yo will light a fire under you for sure!
V-O-L-U-M-E!! Looks like some GREAT work TLH!!
I got in the workout from a few days ago.
A. Christine: 13:49
I don’t know what my time would have been, but each round I had a different child that needed something.
Rows: 1:50-1:56
Deadlifts: 205 unbroken
Box jumps: smooth and steady
B. Done
Sldl: 60 lb kb
Barbell hip thrusts 135 lb
Side plank
C. 60 v-ups
Plank on elbows
Great time with interruptions!
Thanks man. I like all those movements!
Awesome work Mike…those interruptions are energy burners for me….way to stick with it and push through!
Rest Day
Limited time since it is Easter Day…but perfect day to work on some rowing. Michele posted a video by Dark Horse on Friday and that’s what I did. GREAT video with lots of awesome stretches prior to starting. It really breaks down the entire rowing motion and then has a 20 min row doing x amount of pulls pure minute in 5 min intervals. I can’t say that I rowed faster, but this was about technique and I can say that after the 20 min I didn’t feel like I wanted to die like I usually would. I got 4109m… Read more »
Awesome! Glad to hear you gave it a try! I found that I started hating rowing much less once I did one of Shane’s seminars. All it took was one little tweak in my technique and my average 500m splits dropped by 10 seconds with less effort!
Great work! Happy Easter!
Thank you…Happy Easter to you!
I need to check this out!
Absolutely worth the watch!
Thanks for sharing your experience with the video and the row. Good stuff.
I need all the rowing help I can get…maybe if I get the technique down I won’t dislike it soooooo much! But it is a good one for everyone to check out…the stretches that Shane goes through in the beginning are well worth doing prior to any rowing session!