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.
REDO of 18.2 – very happy with 4:35 and 140kg clean
18.2 today
Scaled to 35# db but jump over bar
8:14
175# power clean (tied PR)
Way to match that PR after being under tension so long. That is good work, Jason.
Thanks Ryan. Felt good!
Redo 18.2
5:10 :16 faster
287 11# more
Awesome work Lyman!
10 rounds: +22 lb ballistic carrier
5 Strict pull ups
10 push ups
15 squats
Couldn’t get a workout in yesterday so got one in today from an old The Ben Smith Blueprint programming.
30 rounds for time:
3 deadlifts
2 squat cleans
1 shoulder to overhead
All at #185
Rest 1:1
26:30
That looks pretty intense.
Redo on 18.2 today. Is tomorrow’s competition programming going to be cleans and back squats? ?
Ha, I do Performance, but wondered the same thing, Monday Squats might hurt a little more than usual!
We got you covered 🙂
18.2 again today, PC instead of squat clean
7:02 / 255#
Improved by 3s and 10#??♂️ Fun WOD!
https://youtu.be/ftbxIICVBz8
Nice work on the improvements!
Thanks CJ!
Worth it! Congrats that took willpower to redo!!
Ha or insanity, thanks!
Hey man I just watched it and it looks awesome! Those cleans @225/245/255 looked so easy! Great work you crushed it
Thanks buddy! 225 was easy, the rest were not!! You did a hell of a job too! I’m so envious of your home gym! Puts mine to shame?
this is awesome.. i had no idea invictus provided this!!
The online coach support and the community here are top notch as well. Welcome.
Welcome Jessie!
rest day
Active recovery
15 min easy spin on AB (4.8mi, 119cals)
Felt like legs needed this today
Shoulder mobility work