Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following:

1 – Take a full rest day. If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial to advancement in your training so if you choose to rest then have no regrets!
2 – Mobilize. Use your regular training time to mobilize. Find your problem areas and spend some time focusing on those areas.
3 –

Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out your t-spine and lats

and then …

Over the Shoulder Barbell Stretch x 45 seconds per side

and then …

Band-Assisted Scarecrow x 2 minutes

and then …

Two sets of:
Y’s, T’s, W’s x 8-10 reps each
Shoulder Circles x 10 reps
Bear Crawl with Wrist Stretch x 10′

Every 2 minutes, for 6 minutes, complete:
Snatch Balance + Overhead Squat

*Build in weight over the course of the 3 sets


Recovery Day
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills 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…)

Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.