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
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* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
Mental Restoration
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* 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.
Mid of a couple of missed sessions from this week. I’m going to do the Sunday session tomorrow. Pistols practice: felt good and no fails on the 12 alternating. Conditioning: Three sets of: 500 Meter Row or Ski Erg 24/18 Calorie Assault Bike (= 18 burpees) 10 Dumbbell Front Squats (50/35 lbs) (= 16 kg x 2 DBs) Rest 3 Minutes 4:26/4:39/4:37 BMU+HSW: Scaled to Minute 1: 10 Russian push-ups Minute 2: HSW 4 meters, 180 turn 4 meters 2 of 5 HSW fell down once Weighted PU+Ring Rows: PU with DB 8 kg between legs. Wide grip. Rows under… Read more »
Great job!