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.
Rest day
30 min row at a slow, steady pace.
6403 m
Extra stretching and foam rolling.
I also did a workout that my 9 and 7 year old programmed.
A. Clean Progression – 6 sets EMOM x 2 reps @ 35#, 45, 55, 65, 75, 85 – Clean pull from the floor to shrug (focus on keeping the butt down, the bar close with the sweep, and not bending the elbows) – Hang Clean to shrug (focus on keeping the bar close with the sweep, and not bending the elbows) – High Hang Clean (focus on keeping the bar close, fast elbows and pulling myself under the bar) – Clean @ 35, 45, 55, 65 (focus on putting all the above together) B. Bar MU Progression EMOM for 15… Read more »
That is a ton of work. You could have stopped before the run! Way to get after it.