Recovery Day
A.
Open Gym from 11:00 a.m. – 1:00 p.m. at Invictus Point Loma OR
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
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. redid 15.4 on sunday. got 118 reps on friday, only 117 on sunday. should have waited till monday, shoulders/neck were still sore.
B. did accessory work from saturday – 3 x 8 GH raises; 3 x 8 bent over barbell rows @ 63, 68, 73#
15.4: 109 , happy
Friday 15.4 – 89 reps
Sunday 15.4 redo – 106 reps
I’m so glad I repeated this workout. I had a much better strategy the second time, broke up my HSPU much earlier and more frequently. It worked well. Felt much better the second time around.
Friday: 15.4- 94.
Sunday: 15.4 redo- 100.
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15.4- 120
15.4 redo- 129
I’d do it again tomorrow if my neck wasn’t already killing me.
Redid the open 15.4 today, I did 70 reps on friday, today 85reps! 🙂 Really happy. Did split cleans throughout the whole workout.
Great job Fanney! You used 10lbs more than I did and equaled my reps on the first try and crushed them on the second. I might have to redo with the women’s weight to try and outdo you!
Thanks Justin!
Did the Open workout scaled to 115#
5 full rounds, 70 total reps
Missed Back Squats day and yesterdays wod so I made them up today:
A. BS 6@ 220, 4@250, 2@285, 2@300, 1@315–2@300
B. 3 rds of 500M row and 8FS @205# FS from ground W/ 1:1 rest
3:27, 3:24, 3:26
3 rds of 500m row and 8 thrusters @135# w/1:1 rest
2:36, 2:41, 2:38
Great day, glad I got it all in!