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.
For 40 minutes:
8 minutes of running
2 minutes of rest
Pace yourself @ 80-85% of your 5 mile time trial
8 min running/2 min rest x 2 = 2 miles
Then 8 min rowing/2min rest x 2=3759m(2.3miles) 4.3 miles total
8 mins running, 2 min rest x 4
3.8 miles; 8:21 avg pace
Chose to swim 1000 meters rather than run on the cold and snowy track. 🙂
Going to do yesterday’s EMOM for 30 minutes today.
DU do not like me at all…That is going to be my focus.
Also did #45 reverse lunges last week going to try #55 this week and gradually move up.
Nicole, I can’t seem to figure out how to send a video on Discus, do you have an email or suggest another method?
I will be doing the swimming workout, seems to help more then running. Really enjoying this group and the program