Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
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.
Combination of Friday and Saturday:
Gymnastic warm up done
Deadlifts: 135/165/195/225/235–2 singles
Assault bike/ power cleans:
2:55 slow singles at 125
2:23 doubles at 95
2:03 10/5 at 65
2 min ish maybe under (clock reset) unbroken at 55
Hs walk practice—a few sections of 10’
A day behind, Sunday morning session
MAW done, just what I needed to get started today.
Deadlift: 65 kg to 98 kg, felt good!
Conditioning: 7:18 min, Thrusters UB but slow, DU – tripped three times
17 RMU within the time cap. Happy!!
Accessory completed
Nasal breathing session from Friday – 3 rounds + 504 reps (I did row 500 meters)
Looking forward to rest day tomorrow!