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.
A. Overhead Squats x 5 @ 33X1 – 65#, 85, 105(done 3/2)
B. E3M for 18 min
– HS walk practice
– Max Legless rope climbes
***Stability on HS was GREAT…walking not my best only about 5-6′ . Rope climbs are not worked enough…especially legless..could only get about 5-6′ up with about 3-4 attempts each round
C. 5 Rounds for time – 25:37
10 Alt DB snatch @ 40#
10 Single Arm OH walking lunges @ 40# (5 each arm)
15 GHD sit ups
20 AB cals (2:26/2:27/2:30/2:22/2:29)
***just a little something to get my Sunday started off!