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.

A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 1-2 Legless Rope Climbs (15′)
Minute 2 – 4 Strict Handstand Push-Ups to 8″/6″ Deficit
Minute 3 – 6/4 Muscle-Ups
Minute 4 – 8 Strict Handstand Push-Ups to 4″/2″ Deficit

B.
For time:
Row 1000 meters
20 Burpees Over the Erg
20 Deadlifts (315/215 lbs)

Rest until the running clock reaches 10:00, and then…

For time:
Run 400 meters
10 Snatches (165/110 lbs)
Run 400 Meters
10 Overhead Squats (165/110 lbs)

Rest until the running clock reaches 20:00,

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 –

Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice

Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.

II.
Warm-Up Technique Drills
One set of:
200 Meters –

A.
Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)

Build over the course of the six sets.

B.
Take 15 minutes to build to a 2-RM Overhead Squat

C.
Three sets of:
50-Foot Overhead Yoke Carry
Rest 2-3 minutes

Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking. Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight,