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.
Sat: 17 mile hike up a hawaii hill lol
Sun:
10rds
10KBS 35#
10 push-up
10 wt sit-ups 25#
12:37
Slow. It’s 8pm not used to working out this late
Saturday strength session:
Front squat 5 sets 2 reps 90% at 255
Tempo bench press
5×5 40×1 at 165
Today:
Snatch grip deadlifts 5×3 at 185
Gymnastics work from Friday.
Done! It was a great weekend of training after a few long work days.
Awesome work Mike
WU – 5 min Row – 1142m / 69 cal
Run 5.46 miles – 49:31 (a bit slower than normal, did take a different route which made me wait at a couple more traffic lights…but it was definitely slower…but it felt GREAT!)
Great job on your run. Right back at it!
Well..yeah..I did workout Sun-Thurs while on vacation. Have DB’s, KB’s, WB, jump rope, abmat…they all travel really beautifully! I couldn’t go that long without doing something….just couldn’t post because I couldn’t get the website to work on my phone…just keeps reloading. And it’s a bit much to go back and post now.
Did the jerk drills and RDL from earlier in the week.
A. Jerk balance bar only
Behind the neck worked up to 115#
Have never done either of these before but liked them
B. DL at 115#
A. worked up to heavy DL triple
7×190# / 7×225 / 5×235 / 5×250 / 3×265 / 3×280 / 3×295 (93.5%). Very happy with my form on these today
B. Every 3 min x 24 min
Max AB cal in 20s: 12-12-13-12-13-14-13-12
(let the cals build up after interval was done and just used that number to make it easier to track). Quads on fire. Goal was to stay above 85 RPM the whole time, done
Great work today…so happy for your progress on the DL! Have a GREAT vaca!!
Great work today. Enjoy the vacation time!