Recovery Day
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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.
Active recovery and mobility in the morning. Then went to the rock climbing gym with my son in the afternoon. Havenāt done that in probably 2 years. So much fun!
Warmed up with some CrossOver Symmetry. A) Worked on baby butterfly pull ups which felt ok but as soon as I started to bring my legs into it I lost the momentum of the movement. Did the 9 minute EMOM. B) Plucked up courage to do Kelly today, practiced some box jumps beforehand. Kelly Time: 33:44 Runs were slow (wish I’d done this yesterday because it is much hotter today). Box Jumps (20″) – managed to do box jumps for all five rounds, just took them slow and steady but continuous. Wall Balls – 20/5/5; 10/5/?; 10/?/?; 10/10/10; 10/10/10. I… Read more Ā»
AR class with hubby. š strict press to 95#, then fun partner WOD with lots of built in rest. I resisted doing men’s rx in order to keep it in AR world. ?
30 cal row
30 kb lunges 35 (single kb)
30 DL 95
100 DUs
30 kb swings
A does the first thing, B does the next thing, then do the third thing together, wash, rinse and repeat for AMRAP 25 mins. š
Farmer’s market taco breakfast and a nap in my future! š Happy Father’s Day, everyone!
1-hour run this morning at a little over 10 min/mile pace. This week I managed to make it a true āactive recoveryā run with no crazy elevation gains.
Planet fitness -30 min elliptical
Leg strengthening. Right leg pretty weak
A) Mobility:
ROMWOD (short version)
B) Warm-Up:
4 km bike
C) Aerobic Capacity:
5 rounds of: 4min run and 1 min rest.
1) 810m,
2) 820m,
3) 830m,
4) 820m and
5) 840m.
Yesterdayās session
DMA done + my shoulder rehab/prehab
A. I did 4 x 15 meters, all UB
B. From 35 to 40 kg, felt okay.
C. Option one, Kelly 31:31 min. Only done it once before (33:10 min). Jelly legs after yesterdayās session and it was so hot and humid today. Completely exhausted after a tough week, both work wise and private. Now some nice rest in the sun bed and the row session later today.
Row intervals:
1. 4:40, 2:20 average, 27 s/m
2. 4:33, 2:16 average, 27 s/m
3. 4:32, 2:16 average, 27 s/m
4. 4:31, 2:15 average, 28 s/m
5. 4:26, 2:13 average, 29 s/m