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.
Did “Wes” as I take my rest days during my stretches at work
800m run with 15/25 plate
15 rounds
5 strict pull ups
4 burpee box jumps 20/24
3 cleans 125/185
Then 800 m run with 15/25 plate
53:07 RX
A real grinder as it should be
The Wife and I decided to do masters online qualifier workout #1, 20 min time cap:100 db snatch/80cal row/60 burpees/40 MUs
I got to the MUs at 15:30 and could only muster a grand total of 6 ?. I underestimated how all the pulling in the early part of this workout would effect the MUs. Takeaway: add MUs into more WODs or practice doing them after a WOD.
My wife finished the burpees with a few seconds to spare Before the time cap.
Swimming of thursday : I like this kind of swimming workout
4x100m, 1’20/100m
200m, 2’55, not within of doubling my 100 time, I failed all my flip turns
One breath/25m, I feel this kind of effort (apnea) is very useful, next time I will target no breath
Decided to go with Thursday’s (4-20) workout today A. Had to do power snatches…I wasn’t able to get under the bar fast…and I didn’t want to mess with mechanics as I struggle with it as is. 45, 55, 65, 70, 75, 80# B. Power snatches @ 65# Row – total 1482m / 88 cal 127m / 8 cal 128m / 8 cal 131m / 9 cal 132m / 9 cal 131m / 9 cal 130m / 9 cal 131m / 9 cal 132m / 9 cal 130m / 9 cal 130m / 9 cal C. Ab & Obl. roll outs… Read more »