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.
Then…
800 meters easy run
10-15 minutes of dynamic stretching
3-4 Striders
Running Session:
To complete on a track:
1 minute of running; 2 minutes of rest
In 30 Minutes, cover as much distance as possible. Keep track of total laps.
Light row, ROMWOD and taught mobility classes. Ready for tomorrow!
Made it to a treadmill tonight and did 30:00 of 2:00 on @6:00 pace and walk for 3:00
Yesterday as a rest day.
Did yesterday’s today
A. done, then jerks 4@185. 3@195, 3@205
Felt good for most reps & was happy with the weight. Jerk is moving back up
B. 250, 285, 300, 320, 335, 365 (was using 355 as 1RM, so 365 is a PR–though I’ve done it in the past), finished with 5@320
C. no wall or rower today, so I did a 20:00 EMOM of 5 pull ups, 3 strict HSPU, 1 power clean @185
Great work Eric!!
Easy day
500 m row
400 m run
Practicing T2B want to be more proficient for the open.
Lots of mobility
Comp Swim Program today. Drill and stroke count work. Felt good so I followed it up with the running session. All tracks here have a lot of snow on them, so I was regulated to a treadmill. Got 2 miles in.
Did 14.4 today trying to catch up after snowstorm. Got 184. ONE rep more than 2 years ago. 🙁 Was surprised how long it took to get to the rings. Finished 20 MUs to get practice. Took 19 min. I’ll keep plugging away at those pesky MUs!
I have busy day at office tomorrow so did something beforehand.
M&A – done
A. Deads with same pattern than last week Friday
120×10, 140×8, 150×6, 160×4, 170×2 – I was on fire today!!
B. Did some extra jerks, sets of three with 60,70,80,85kg
C. Four sets of power clean, 5 reps on each (tng) – 65-70-75-80
Today weights were light and everything felt easy, awesome feeling!
Doing tomorrows metcon at the morning Finnish time.
Did yesterdays workout.mstarted with m and a A jerk footwork and drop to split at 30,40,50,50 A2 jerk , 50,60,70,80,83,87pb. 90pb by 5kg, tried 93 and missed. They felt good today so didnt want to miss the max. B squat at 80×6, 100×4, 106×2, 113, 120 felt ok but hip flexor is bit iffy. So went back to 113 for reps and it turned out awful. Form was bad stepped around a bit and got 1. Called it. C 14.4 two years ago got to MU with 10sec after doing it twice. This time got 6MU with two fails. Failing… Read more »
That is amazing, considering that was day 4 of training!
Thanks nichole. Really happy with the jerk, thats for sure and also the wod. I set myself a goal of 10MU. Which if this is the repeat wod for the open i reckon i can get it, i also timed all the exercises to see where i can improve on them.
Great job and smart to time all the exercises!
60 minutes of yoga this morning as well as a visit to the chiropractor to put me back together. No conditioning today as I going to allow my hips a day to relax and recover.
1400 yard swim done mobility also done now I get to go to work have a good day everybody