Recovery Day
A.
Mobility and Maintenance
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* 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
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* 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.
Did a wod with our gym. Felt good to train with other athletes.
Wod
400m run
21 ring rows
400m run
15 ring rows
800m run
9 ring rows
Time 11:35 have to get mentally strong with my runs
Got in the pool today for some 50’s and 100’s, breathing and flip turns.
Did our box wod today.
3 RDS
400m run
15 KB swings 44#
10 HRPU
8:35
Gorgeous day here on the east coast!! Perfect day to be outside.
Went in today and did m and a
Tall cleans x 5×5 with bar, 3×5 35kg. 5×4 @50kg with 3 sec pause from dip only. Worked on footwork and not turning my feet out. Tried for apeed but still slow.
Stiff leg deads at 70kg 4×5 reps
Clean pulls at 80 kg 3×3
Wod today was just a paced 3rft
500row
400run
Chiro visit has helped with my back , clean catch at bottom wasnt so sore in lower back.hopefully next week shoulder and back feel at least 95%
Getting ready for joining back in and getting strongere
Sore yesterday so tried a cold plunge/ice bath last night. Felt much better today. Dropped in at Pohaku for their class since I rested Tuesday.
Mobility done.
12 min. EMOM 2 rope climbs, 10 meter handstand walk and 45 sec. L-sit.
Metcons 15 min AMRAP 600m run, 15 strict Pull ups, 15 KB swings. 2 rounds plus 15 PU and 4 KB swimgs. Lost strict PU in 3rd round. Struggled with singles.
Br, i been tired since i did 16.5, CNS had been dealt to.
Me too. But today I felt great!
ROMWOD
Total rest day. Shoulders are on fire today.
Body is still screaming at me form last week
Mobility-done
6 sets of:
400m run (2:05, 1:58, 2:01, 1:59, 1:58, 1:52)
2min rest
Hi there. What is the optional session?
No optional session on Thursday, just Mondays and Wednesdays!
Ok. Thanks Nichole.