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.
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Workout from the 25th
A. Back squats based off of 335
215, 255, 305, 265, 265, 265
B. Three round of 30 WBS, 25 kbs, 20 box jumps
11:15
The middle round was the worst for me. It was a good grind though. I didn’t want to start after the heavy squats though!
Haha. Noice!
Nice work Mike…funny you didn’t want to start after the heavy squats….the WB’s make me not want to start at all!
July 23 WOD
A1. E2M for 3 sets Push Press x 3
85#, 95, 105
A2. E2M for 3 sets Power Jerk x 2
105#, 115×1, 115(f), 110
A3. E2M for 4 sets Split Jerk x 1
115#, 125, 135(f), 130(f), 125, 130
***Jerks did not play nice today!
B. E5M for 15min (3 Sets) – 3:37 / 3:30 / 3:25
500m Row – 2:12 / 2:11 / 2:09
20 Single Arm DB Hang Clean&Jerk @ 35# – Each arm UB, but dropped DB between arms
C. 1000m Cool down jog – 6:24
Nice work. I missed that one while I was on vacation. How did it go?
Thanx Mike…the jerks didn’t go as well as I would have liked. One of those movements that we just don’t do often enough. I felt clumsy…off balance and not really prepared. The row and SADBCJ went well…I was fairly surprised that my rows went down in time each round and that I didn’t take a lot of transition time to get right into the DB C&J. I have resolved with myself that I am almost 50 years old and to still be doing all that I do is a blessing. I’m really trying hard to put numbers and times at… Read more »
You’re crushing it day in and day out. You have a lot to be proud of!