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 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
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.
Took a personal day yesterday to reflect and to redesign the training template for the upcoming months with Drew. Yesterday along with today has almost reset my mindset. The past few weeks haven’t been the greatest and it’s been really difficult to find motivation. Well, it’s been found and I’m back to being excited again..
Today’s work
Four 8-minute quarters for max reps in teams of 2 of:
Qtr 1
Burpee Muscle-ups X 3 reps
Push Press X 12 reps (95)
Shuttle run X 40 meters
Rest 4 minutes
Qtr 2
Hang Power Clean X 8 reps (135)
Alternating Front Rack Lunge X 6 reps
Toes through Rings X 10 reps
Rest 4 minutes
Qtr 3
Wall Ball X 12 reps (20)
Double-unders X 24 reps
Rest 4 minutes
Qtr 4
Partner A holds chin over bar
Partner B does max reps deficit Handstand Push-ups
immediately into “Overtime!”
850 meter Sandbag run
1) 8 rounds + 3/12/10 meters
2) 8 + 8/6/5
3) 10 + 7
4) 47 total HSPUs
OT) 8:48 sandbag run
-Had a little equipment malfunction. Bag fell out of the duffel and I hat to put it back together!