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 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.
D.
Optional Additional Conditioning Session
Some of you may feel like your aerobic base needs to improve. If that is you then I highly recommend following the optional session on Thursday. If you feel like your aerobic base is dialed in then feel free to skip this optional work and instead spend the extra time focusing on mobility and food prep for the remainder of the week.
Warm Up:
This warm up should be 15-20 minutes that include running technique drills and general drom drills. Here are a few drills by Nuno Costa to try out.
Then…
800 meters easy run
10-15 minutes of dynamic stretching
3-4 Striders
Running Session:
On a track, preferably:
2000m (Alternate: 200m at mile pace, 200m easy recovery jog)
1600m (Alternate: 200m at mile pace, 200m easy recovery jog)
1200m (Alternate: 200m at mile pace, 200m easy recovery jog)
No rest between sets.
Another enjoyable day in the pool. Did the comp program plus a few extra 50’s because I liked they way it felt.
I did yesterday …today.
Jerks all with 80%
Back Squat until 95%
WOD RX : 9’50” (“conservative” in the DLs today)
Did yesterdays .
M and a done
Drop to split at 40kg, didnt go heavier just did drop and press in split position, then tall jerk as 6min emom. To warm up shoulders also
Jerk emom ,50,60,70,75(83%) x 12
Back squat. 100×5,105×3,113×1, 105×5,113×3, 120×1, working of a125kg bs, this felt pretty good today.
Was loooking forward to this as these two exercises are a weakness of mine.
Did deads at 108kg and 9kg wb. Time of 10:38
Definitely read the mindset book! I did see the deadlift fail and I didn’t see much to adjust. If you can send me a video of your deadlift makes that would be more helpful!!! 🙂
Sorry bout that. When i looked at video i did think, here is 125
https://youtu.be/GOQMjLW2O3M
I have read mindset already, think need to read again and again and again. Reinforcing everything. Thanks for all u do
Your set up looks pretty good Quinn! I might have you start with your hips up a little higher (more tension in the hamstrings) and make sure to push your arms down instead of shrugging up. That is all I have for ya tho – that looked pretty solid!