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.
Yesterday’s Wod: with my wife
1st Wod: Rx for me
18+2
2nd Wod: 115 for PP and 60 lb kb for swings
7+8
Tabata Ab movements
I was out for a few days with a lower back injury. I have no idea what I did, but I’m glad to be back to normal!
A. BS 5X4
185 / 195 / 205 /205 / 205
B the chief
17 + 5 reps.
No barbell drops for the 135. Would of liked to have dropped a few. Fun one for sure!
April 24 WOD
LOVE the Thoracic Spine Iso Holds…tough…but getting better
3 Rounds for time – 27:27
800m run – treadmill @ 8mph 3:46 all rounds
20 DB Squat Clean Thrusters @ 30# DB’s – 10/5/3/2, 8/4/4/4, 6/4/doubles
20 T2B – 12/3/5, 16/4 strict, 10/10 strict
B. 3 sets
Bottom Ring dip Hold – 20s on / 10s off
C. 2 Sets
50 Abmat sit ups
40 Standing alt DB side Crunches @ 35# DBs
30 Russian Twist @ 15# DB
20 Roll 2 Candlesticks
10 GHD Glute/Ham raises