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.
For the competition program should we consider doing more based on feel, or is this enough work for us, if your trying to compete?
Follow the program Rx’d for a few cycles (6 weeks each). If afterward you really feel like something is lacking, you could change/ add something small. These off season cycles are about getting as strong as possible and lots of Oly work.
In abut a year and a half following this program religiously:
Back squat: 300-385
C&J: 235-285
Snatch: 165- 230
Front Squat: 265-330
UB MU: 5- 25
Bench press: 275-325 (and we almost never do bench)
Push press: 200-255
Last years open 313th, this years 113th (with over 2 thousand more people competing)
So, it work.
Thank you Kyle, i will go ahead and try it. Nice work on the open this year.