Recovery Day
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…)
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.
5K race this morning. 23:55. 7:43 mile pace. It was a cold morning (40 degrees), so ran in tights and long-sleeve top + gloves. Won my age group. Happy with the result.
Congratulations Silke!
Thank you, Nichole!
I did Friday’s session today DMA done + my shoulder rehab/prehab A. 47-53 kg (95%) and then 44 kg. Felt heavy today. B. Single-leg bridges done + triceps extensions with 11 kg DB C. Total time for the two sets 12:39 min (last time 12:42 min, 6:23 & 6:19) 1. 6:18 min (Row 3:27 min, transition 15 sec, WB 10/10/10/10/10, a couple of no reps) 2. 6:21 min (Row 3:31 min, transition 15-20 sec, WB 10/10/10/10/10, a couple of no reps) So sore after DT yesterday especially in my shoulders. D. Barbell glute Bridges at 55 kg and Rotations with… Read more »
Row session:
1. 9:09 min
2. 8:53 min (PR with 7 sec)
What a fun Sunday and congrats on the row PR!