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.

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Janelle Winston
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Janelle Winston

Did a Linchpin Monster Mashup.

A. 5 Rounds
30 air squats
20 sit ups
10 m of HSW

16:21 – HSW took a while.

B. 3 rounds
50 DU
12 Clean & jerk – 85#

C. Helen
3 x
400 m run
21 KBS
12 pull ups.
9:56

Rest 5 min between.

Candy Olkey
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Candy Olkey

Love it Janelle! Glad you and the family are doing well!

Mike Slagle
Member
Mike Slagle

Recovery day
5k row at 2:10 pace per 500m
21:48

Foam rolling, stretching, and mobility work.

Candy Olkey
Member
Candy Olkey

My A$$ hurts just thinking about that row..
Good work Mike!!

Candy Olkey
Member
Candy Olkey

A. Diane (non strict)
Rounds 21, 15, 9 for time – 7:27
Deadlift @ 155# (15/6, 10/5, UB
HSPU (9/6/4/2, 9/3/3, UB)
B. 3 sets
BB Hip Thrusts @ 21X1 – 205#, 225, 245
Band Pull Aparts x 30 @ 21X1 (15 OH / 15 Front)
L-Sit x 60s (40/20, 35/25, 40/20)
C. Power Abs
3 Sets
Russian Twist x 5 into DB shoulder press x 5 for 3 rounds @ 10#

Mike Slagle
Member
Mike Slagle

I forgot I missed that one. I may need to revisit that tomorrow. Well done all around!

Candy Olkey
Member
Candy Olkey

Thanx Mike! With all the Covid-19 craziness I’ve not been doing my second job(s)..cleaning houses…so I’ve had more time for gym…sleep and home schooling. It really seems nice to not be so stressed and just get a couple hours to do what I love!