Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility DrillsĀ and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills 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 ā 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.
Sunday (no) Fun day with Fridayās workout
Both sets of cals done in rower. 18 regular burpees since I did the whole workout in my basement.
Cals: 27, 25, 26, 26, 27
Lunges: done
Cals: 26, 26, 25, 25, 27
Burpees: done
I can see why people wanted to cash out after three rounds!
Great work Mike…this would have been tough for me to do 2 rows each round…u really held on great!
Saturdays WOD
Great WU + 10 min Row w/ Nasal Breathing
A. 5 Rounds for time – Done SOLO – 20:12 (43s slower than in July)
Run 400m – TM at 8-8.5 mph
10 DL @ 155# – all UB
15 Kipping pull ups – 10/5, UB, 10/5, 10/5, 8/4/3
B. 3 Sets
Full Ext Hold on Rings 20:10
Catch position hold on Rings 10:20
Chin over bar hold 20:10
***This definitely needs work!!
C. Seth’s Core Blast – 7:40
30 – 20 – 10
Sit Ups
Leg Levers
Side Crunches
Flutter Kicks