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.
Ended up doing some light work today
A. Snatch work on technique, up to 95#
B. Every 5 min x 20 min
Run 400m
10 Burpee high box jumps (30’’ + 2×45# bumpers)
3:11-3:08-2:58-2:53
There are those burpees! That’s some great work for a rest day! So excited to see what 2018 has to offer…one thing for sure…you’re going to make some amazing gains Joey
Happy 2018 fellas! 2018 open prepararion lets go!
will the new open cycle continue to focus on strength as well, along with being proficient with “open-esque” movements and building the engine?
Absolutely! Our Invictus Athlete program has options that will allow athletes to customize their training based on their individual needs. That means that every single day there will be a Primary Strength session as well as strength accessory options…along with a bunch of other options for athletes looking for specific work in areas of weakness.
Hi CJ,
If I were to invest in the gymnastics programming would that supplement or replace the free programming on the competitors blog?
The gymnastics program is a perfect supplement!
A. Bench E2M
95#x5, 105×3, 115×2, 125×1, 135×1, 145×1, 150×1 (5# PR)
B. BMU progression 5 sets each
– Swing x 3
– Jump to full support x 3
– C2B neg’s x 3
C. Banded strict RMU progression x 3 for 3 sets (used large green band first set…med blue band for the rest)
D. 3 sets
– SHSPU x 5
– KHSPU x 10
Congrats on your new PR! More to come in 2018
Rest day