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:
400 meters @ easy pace
One set:
400 meter @ desired mile pace
Rest until fully recovered
1-Mile Time Trial
Total Rest:)
Got an 1.5 hr cross-country mountain bike ride…so lovely in the forest after a rain.
9:10 Need to improve!!!
We will be focusing on some running this cycle!
Did the comp swimming program. Added that in last year after sustaining a back injury last year. It has been great for me. Hoping to continue with it.
D. I did the run – was coaching all day so had to do our gym “mile” which is though our indoor hall, up and down stairs, through the alley, around the loading truck (today) – crazy! 10:08.
90 min hot stone massage. Easing back into it tomorrow!
That sounds AMAZING!
Couldn’t train yesterday due to a real busy day so rested yesterday and trained today… A) 12′ EMOM Done. Shoulder openner was a killer 😮 B) Muscle up swings, transitions and dips done. Nice set of skill work. C) DL EMOM. Don’t have band clips so had to invent something. Not sure I did it correctly because I didn’t feel as if I’d done much after the 12 sets. :/ D) 30′ EMOM. Could only complete 5 of the 6 rounds. I haven’t run since the Spartan Race last 30th May in Madrid and my conditioning is not ideal right… Read more »
Morning:
swimming with kids for hour, just playing and some tech training.
Evening:
Running about 1km for warm up with slow pace and then 400m with mile pace.
1mile 6:20 (not at track). I’m satisfied for first 800m meters. After that I was done…
Loving the training. With me being a day ahead, my days off may be different. Is it ok to post times weights etc two to three days later for each workout. Like today which is Friday. My rest day has to be Saturday so I’m going in today for oly lifting. Is there anywhere I can post video for feedback.
Absolutely Quinn! That way we can follow your progress! And you can post the video to your comment, it will show up!
Hi Nicole. I haven’t been able to post a video. just says to try later and make sure my video isn’t too large, which its not. will try again soon. looking forward to this cycle of training. thanks alot
Shot me an email: nichole@invictusathlete.com
I continue doing the swim from Competitor’s program on Thrusday. For me adding swiming this year was great.
Hi Nichole:
Out of curiosity, will the programming be following a “3-on, 1-off” approach for the duration of the cycle?
Thanks!
In the past it has been 3 on, 1 off, 2 on, 1 off.
Thanks, Ralph! Much appreciated!
I suppose we can expect that it will be no different this time around, then.
Cheers!
Correct!