Options for Today’s Session:
Some of you will take today to redo 18.4 and others will take today to completely rest. Choose which option best suits your goals and schedule as far as your gym access tomorrow and the submission time of 5:00 pm PST.
OR
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)
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…)
18.4 – RX – 35 Reps!
Positive note is executed the 21 deadlifts in 3:50 and with relative (1RM 245#) good form in singles.
Then underestimated how much that took out of me. Finished 12 HSPUs (3/4/3/2) at around 5:45. Then spent the rest of the time doing almost all no reps.
Not because of the new standard, but because having no strength locking out even with kips.
Could have gone scaled and got tested differnenly, but am still glad went with RX to know where my strength limitation is.
Right back on it!
Awesome to hear Scott – especially because you were debating doing this as RX’d. So proud of you!