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.
Then…
800 meters easy run
10-15 minutes of dynamic stretching
3-4 Striders
Running Session:
Five sets of:
400 Meter Sprint
Rest 4 minutes
Home after two weeks of crazy work travel. Massage, food shop for the impending blizzard. Went swimming with an awesome friend then did yesterday’s workout (posted there). Good day!!
Did the comp swim programming today. Plenty of deep breathing. 🙂
If you can fit it in swimming is great. I find it is a great way to work good body positions, range of motion and breathing. A fun challenge.
11:00 PM and just leaving the gym. It’s been a hell of a week with meetings and sitting in a vehicle forever. Missed yesterday’s session and got back late tonight so coached and then made up yesterday’s workout. Did Crossover Symmetry for M&A plus smash and pec stretch A: Tall Jerks 40; 50; 60; 65kg then I added Jerk Balances to focus getting my head through. Jerk Balances 70; 75; 80; 85kg Jerks – 95(3); 100(3); 105(3); 107.5(3); 110kg(3) Jerk Dip – 130; 140; 150kg (almost passed out on the last one! Saw stars definitely) Felt froggy so tried a… Read more »
Swam 1,400yds
Mob
Ate a almond scone ?
1 1/2 Hours of rolling every sore spot and stretching every joint on my body.
Feeling much better today. I am ready for tomorrow. Now I am going to eat like there is no tomorrow. :).
Love it!!! My favorite meal before bed if I have been training a ton is oatmeal with berries, peanut butter and tons of cinnamon. 🙂
Any more eating tips is welcomed. Nichole. Would be keen for this webinar, but its at 330pm on a friday in new zealand. Think im working.
Bummer!
Ask any questions you would like!