Recovery Day
Mobility and Maintenance
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* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility DrillsĀ and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility DrillsĀ and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
DMA from Friday plus Crossover Symmetry. A) Tried to do some bench press but it is still bothering my shoulder so only got to 95#, didn’t dare go any heavier especially on my own. B) Did the Death March and Tricep Pull Downs. 15 / 20 / 25# DB’s for Death March. Purple band for pull downs. C) Did the 300m runs but only did 5 sets because the turning bothers my hamstring, had to run to 100m mark, back to 50m mark, back to 100m mark and then home run back in. I guess I could have used a… Read more Ā»
Catching up from last two days
Bench press DMA done
A. 1-RM 150#. 5# PR, super happy about that since I donāt bench much
B. Chief 28+16 (7 AS). Best previous was 27+1
C. Death march and banded tricep work done.
DMAW done + my shoulder rehab/prehab A. Worked from 45 kg up to a new PR of 59 kg (PR with 4 kg) and finally over body weight š Bench press is one of my many weaknesses… B. Death march with 15 kg DBs and blue band for pulldowns C. Little Giza, 11:30 min. Another morning without any oxygen… I’m though happy that I followed my plan witch was: PU 5/5/5/5/5, butterflies and STAY under the bar all the time. I followed it and it felt really good! WB I planned as 10/10/10/10/10 and followed that but walked a way… Read more Ā»