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.
Slow pull snatch 2 reps
Up to 125 for a couple sets
Burpees over barbell
Power snatch 105
7:13
I went out way to fast and paid for it. I did 16 burpees in the first minute. I don’t think I’ve done that many in a minute before. That’s the positive! I worked through the snatches well.
For time:
800m run
70 double unders
60 KB front racked alt reverse lunges #53s
50 cal row
40 HSPU
30 devil press #35s
20 squat cleans #155
10 bar muscle up
28:54 to the muscle ups. Haven’t done bar muscle ups in almost a year. Those took a few minutes
Vacation Workout in San Juan @ Hotel
A. 30 rounds – :30 On / :30 Off Ski Erg
222 Cals.
B. 10×10 Pushups
A…yikes
Yea…Ben smith and a partner got 581 doing 20 mins alternating every :30
Insane. They were getting ~15 a piece every time, ~30 a minute. I was averaging ~8 every :30.
Crazy…