Recovery Day
A.
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…)
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.
WU + 10 min TM Run
A1. Snatch 1.1
35#, 55, 65, 75, 80, 85, 90
A2. Back Squats
120# x 6, 135×4, 145×2, 155×2, 165×2, 155×4
***Done as super set
B. For Time – 16:13
400m Run – TM @ 8mph
40 DU’s – 1 trip
30 Alt DB Snatch @ 35# (20/10)
20 single DB box step ups @ 35# (UB)
400m Run
40 DU’s
30 Alt DB Snatch
20 single DB box step ups
400m Run
Awesome! Sounds like you got some great work in.
For Time:10-9-8-7-6-5-4-3-2-1
Knee to Elbow
DB Squat Clean Thruster 50/35
Chest to Bar Pull-up
17:09