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 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…)
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.
Saturday’s WOD at home on Sunday.
A, Skipped HS work and worked Strict OH Press up to 110#.
B. Up to 125#. Finally felt comfortable enough to jerk.
C. No rower. So subbed 30 Ring Dips/30 Strict PU’s/30 GHDs.
D. Ran 4 miles 30 mins. 7:30/mi pace.
Couldn’t snatch at all on Friday and then had my psoas release Friday night. What a difference! Rested up Saturday and went for Wodapalooza 3 and 4 today. Really couldn’t believe how much easier everything went. Hit 175, then 185, then 195 in the 5 minute window!! Even after the 9 minutes of snatches and box step ups I was able to hit 185 again! Super stoked!!
Back from a week off. 3k run with dog, then a few strength activities from the last few days.
Back squat in 10 min–180, then 3@155, 3@160, 2@165, 2@165
Split jerk: 3@90, 2@98, 2@105, 1@113, 1@120, 1@128