Active 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.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….
C.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
D.
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.
Catch up for wed.
Had to take down the reps and load on the burpee box step overs as they were brutal. Workout still proved to be quite a good mental battle.
Did 4/15 on 4/16
F 55+
A: did progressions on MU 6,6,6
DUs 45,48,58
L-sit 45,39,42
B: worked hard on footwork and balance
C: 85,85,95,95,100,100,105,105
Jerk dips 120lb
D: 10 cal row ( no assault bike in Box:(
Jumping bar MU 3,3,3,3,3,3,3,3,3,3,
5 DB burpees box overs 25/25 (last round I did 10 burpees it took me exactly
1 min, I’m glad I scaled to 5)
Optional:
Bear crawl, (bet it didn’t look anything like it shows on video:)
Skin the cat, did it 5 times, like that shoulder stretch
I’ll catch up on rest of it tomorrow
04/14 on 04/ 16
Mobility and Activaltion Done
A. Skip clean due to pulling complication-
sub 8min EMOM: DL Shrug @275#
B. Up to 255#
C. All RX@95#
DU/Dip: 7rounds
Thruster/Row: 2+15
DU/RD: 6rounds
Thruster/Row: 2+9