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.
7 mi. run 1:00:16. A little less than a 9/min pace which ain’t too bad, because I dropped the sled yesterday on my right foot. 🙁
Did Saturday s training today…
Ran 2 mi while waiting for gym to open this afternoon… not wise because of back sqts but didn’t want to sit for an hour or drive back home just to come back…
A. Hard but completed today!
B. Legs crushed so I did 50% 5 x 3 @3313… while warming up with weight groin and hams were screaming NOOOOO!!!
C. 16 snatches at 15 min.. slow on dubs and ropes
Did part c from Friday rested about 10min then..
Randy
75# snatch 5:50 used a tabata timer and set for a 6min cap just brutal.
Did Saturday’s training
A-done
B-done/ all at 160
C- 13:21/ 75#frony squats/ 40# snatch/ no rope. What is a good substitution for rope climbs. I did strict pullups today.
Last week I used an abmat for HSPU’s. Today I was able to use abmat with 25 bumpers.
PUs using a towel draped over the bar is a commonly used substitution.