Option 1: If you are re-doing the workout on Sunday, then today is your rest/recovery day.
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.
Option 2: If you are one and done and/or are re-doing the workout on Monday, then complete the following.
A.
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
B.
Two sets of:
Supinated Grip Weighted Pull-Ups x 4-5 reps
Rest 90 seconds
Seated DB Z-Press x 5-6 reps
Rest 90 seconds
C.
Every 2 minutes, for 12 minutes, complete:
Strict Press
5 reps @ 60%
4 reps @ 65%
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
and then . . .
Every 90 seconds, for 6 minutes:
Strict Press
5 reps @ 70%
D.
Every 4 minutes, for 20 minutes, complete (5 sets):
Row 300/250 Meters
Strict Handstand Push Ups x 10 reps
40-49: As above
50-59: Strict Handstand Push-Ups to 2″ riser
60+: Strict Handstand Push Ups to 4″ riser
Any recommendations on speeding up wrist recovery, I am still not able to make a tight fist..been icing
Icing is good, I would also go and get acupuncture!
16.2 today (169) Felt like I was in a totally different body today than Friday. R1(:46-1:21-3:29) T2B 7-6-6-6; DU UB then R2(5:01-5:59-completed 4 SC@115# my first attempt I missed) T2B 5-4-downhill fast; DU’s had 3 trip ups. I will try a redo on Monday. I really just want to push myself harder at the 115# SC…my goal is to finish with 174+
174+ is very doable!!!
1.5 hours of paddling my one man outrigger canoe in the gorgeous Pacific!! Then a surf sess…
259 reps on 16.2 yesterday, great warm up drills and mobility Nichole!!
Yeah I was thinking about your awesome paddling today while I was rowing on the erg! 🙂
Fantastic Matt – solid score!!!
Been dealing with irritated rotator cuffs and a strained infraspinatus so just did rowing intervals today.
5x1000m rows at 70-85% tempo with 2-3 minute rest in between
A. Done
B. Pullups X 6@25&35, z-press @35
C.115×5,115×4,125×3,135×2,145×1, then4x5@125
D. 1:21/1:37/1:41/1:44/2:24- went 4 sets ub on shspu, then 7-1-1-1
A. done
B. did 10 min MU EMON instead (5×5 rings/5×5 bar)
C. done off 170
D. each set around 1:30 (did not use riser)
1 mile moderate run cool down
A. Done
B. 3×5 strict supinated C2B, 3×6 seat press w 30# DB’s
C. Done based off 110# max
D. 2:32, 2:43, 3:15 (8 SHSPU), 1:42 (10 SHSPU w/one ab mat), 1:32 (10 SHSPU w one ab mat)
E. Xover symmetry and 3×6 stationary dips
16.2 (50-54) 165 Warm up DU and 185 squat cleans were smooth, these disappeared in the wod. Round1: T2B UB, they felt almost effortless so I just kept going instead of breaking them up. DU went south, must of tripped up at least 5 times. 135 cleans went ok but took more out of than expected. Round 2: T2B broken up, DU again kept tripping up, this cost a lot of time. With 30 sec left for 185 cleans I took a few seconds to settle down but the clean went spastic and missed it. The weight is heavy for… Read more »
16.2 Everything felt great in warmup, felt calm and in control during the WOD. 170 total. Will repeat, Not quite what I had visualized.
1st T2Bs 6.6.6.4.3 (liked this pattern will do same during repeat)
DUs not unbroken few trip ups provided breaks.
Had 2 minutes for the 185#s and had 3 misses forward.
Next attempt on lifters (light innovates). I can probably be more aggressive on the 135s plus a little smoother on the dubs should create a 2:30 window for the 185s.
What do I do tomorrow Nichole? Rest day? I was thinking Bikram Yoga and a massage? Is that ok?
Yoga would be great Tracy!
255 reps! The 145 cleans were rough. However, the fact that I did two made me very happy! I mean… 150 is my 1 RM so I guess that is good. I went unbroken on set 1 of TTB and DU
Second and third sets 10/10/5 and missed a few DU.
Everyone is doing amazing on this workout! It was a really hard one for me. I am forever thankful for all the squat cleans!
You should be proud! You will get stronger and it is really impressive you got 2 at 145# at 95+% of your 1 rep! Congrats! And way to move on this DU’s and T2B!
Thanks Leticia!
That is amazing Tracy, so good!!!!
Great job! Yeah, I was just hoping I had another 10# or so on my 1RM squat clean and I think I could have hit some reps at the final bar! Oh well, we will just keep on working at getting stronger!!!
That is awesome Tracey!! Amazing hitting such a high % of ur pr clean!! You will see some more big gains in 2016! Celebrate your progress!!
Thanks Holly. I love this group and so appreciate everyone’s support. It is so nice to have people in our age bracket that are all working towards a goal. I really feel super blessed!
Great job Tracy! Keep owning your training but also don’t forget all the little wins you have along the way. You’ve had so many of them in the past several months!!! I personally can’t wait to see where you are a year from now…you rocked it!!!
Aww Thank you! So kind. I will just keep plugging along like all of us! 😉