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.
A. 30 Min Dark Horse Rowing Workout
B. Alt E2M for 20 min
Kipping HSPU x 5
Banded seated RMU x 3
***Trying to get a quicker decent and kip. Used mirror to make sure I was hitting standard.
C. 5 Rounds
3 Min Run
90s Jog
30s Walk
***Total distance – 3 miles
After a long week of work, I was glad to get a good workout in.
A1. Power clean up to 195 which ties a pr. That rep felt smooth. I failed at 205.
A2. Weighted pull-ups up to 90 lb
B. Chipper metcon
40 cal row (instead of 30 AB)
30 burpees
30 wbs
30 kbs
30 push press
30 pull-ups
15:51
I died on the last two legs. Good push and it get great to get back after it.
Congrats on tying your PC! Wow a 10# jump to go for a PR…
That’s a heavy Pull Up!!!! Nice work all around Mike!
Made up Tuesday’s Performance:
A. Hang Snatch + Snatch, up to 3 sets at 165#
B. 5 rounds w/90s rest in between rds:
12 thrusters 95#, 12 burpees
-1:01/:57/:55/:54/:53. It got nasty at the end!
Some swim : 800m in total
Then: Sauna and hammam
Ready to hit the week