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.
when did this cycle start?
Yesterdays
Did the Dirty 30 complete warm up
A. 3 sets – 60 seconds each for Max reps of
BB Thrusters – 21/18/17
KB Swings @ 16kg – 30/30/30
DBs box step over @ 35# DBs – 8/8/8
Strict HSPU w/ abmat – 10/11/10
Row Cal’s – 10/10/12
***Did this as 50s work / 10s transition… except the last row did the full 60s. Totally forgot about the 3 min rest between full rounds ?
B. 50-40-30-20-10
Abmat sit ups
Russian twists
Leg raise with pulse at the top
GHD supine hold
***21:35