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.
Mile Repeats
3 Sets:
Run 1 mile
Rest 3 minutes
Anaerobic Threshold Pacing based on your 1-Mile Time:
7:10 Mile = 8:25-8:40/mile
7:00 Mile = 8:15-8:30/mile
6:50 Mile = 8:05-8:20/mile
6:40 Mile = 7:55-8:10/mile
6:30 Mile = 7:45-8:00/mile
6:20 Mile = 7:35-7:50/mile
6:10 Mile = 7:25-7:40/mile
6:00 Mile = 7:15-7:30/mile
5:50 Mile = 7:05-7:20/mile
5:40 Mile = 6:55-7:10/mile
5:30 Mile = 6:45-7:00/mile
Combined the 3Mile repeats with a swim today. I was interested in how I would feel doing both today. I swam 1000m then since it started snowing I jumped on a treadmill. Ran each mile at a 7:15 per mile pace. Granted it’s a treadmill, but both the swim and run felt good. The real answer will come during tomorrow’s workout.
Swapped rest days (had some acupuncture on the knee yesterday), so did yesterday’s today: A. Done B1. 120# on Tall jerk and jerk balance B2. Worked up to 225#, which was a 5# PR. I hope more PR’s to come on this – the form is feeling much better now. I would previously shorten my split as the weight got heavier and consequently would have to muscle the bar up. That didn’t happen today – the 225 felt as good as the earlier lighter lifts. It finally clicked today (at least I hope it wasn’t just a 1-day thing)! C.… Read more »
Fantastic to hear Joe!!!!!!!!
So glad for a rest day today! Really feeling the traing hard this week!