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.
Rest day
Guests are finally gone so I needed to make up a few days but also fighting off my husbands mainlander disease so I focused more on lifting and staying light versus the cardio
A. 6set seated unsupported strict press
3 reps 60/65/70/75/80 2 reps-85
B. E3MOM DL stayed super light
5reps -105
5reps-115
3reps-125
2reps-135
1rep-155
5reps -135
DOG Grip
12minAMRAP
4pu
8 leg lifts
12 DB push press @20# only one we have
8rds +12
Slow and methodical
“Weakness Sunday”
A. 45 Min stretching and mobility
B. 3 sets of back rack step back lunges x 8 per leg @ 31X1
BB, 55#,75
***focus on glute activation (right side fires much better than left)
C. 20 Min Clean and Snatch technique from High hang, Hang to High hang, Floor
BB & 55#
D. EMOM for 8 min – Max UB Banded BMU
6,3,3,3,1,2,2,2
E. Dark Horse rowing video – 20 min split pace
4127m / 230cal (18m more and 1 cal more than when I first did it on 4/1)
EMOM for 20 Minutes
Min 1 – 10: 5 Power Jerks (20kg for first five and 40kg for second five)
Min 11 – 20: 4 Split Jerks (50kg throughout)
*** Just working on positions because I dislike jerks and am getting over it
Death by HSPU: 14 reps (Major weakness, just working on it when I have the time)
Then 10 (four second negatives)
——–
16 Minutes of rotator cuff mobility
——-
ROMWOD