Recovery Day
Mobility and Maintenance
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* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility DrillsĀ and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility DrillsĀ 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.
I did a combination of all sorts today: A) From 06/03 – 3 sets: 15 Banded Face Pulls 25 Bear Crawl Robotic Walks Then 3 Sets of: 3 stationary strict dips (From 06/05 – not sure if going low enough) DB Deadlifts x 8 reps each side 25# DB’s (from 06/07) DB OH Tricep Extension x 8 reps (20# DB – from 06/07) B) Snatch from 06/03: 3 Sets of 3 position Snatch – did not do well with these, only got to 40# 6 Sets of mid-patella Snatches from blocks – Still need alot work on Snatches, stopped at… Read more Ā»
Sunday funday!
AR class with hubby:)
A. back squat
15 EMOM
5@ 60%
5@ 75%
5@90%
135, 170, 205. The jump from 170 to 205 was hard. LOL.
B. Partner WOD:
Every 5 mins:
60 cal bike
synchro burpees with remaining time
60 bike
power cleans 65 (super light)
60 bike
s2o
60 bike
synchro burpees
Nice way to sweat it out on a Sunday. š Guess I don’t need to do back squat additional tomorrow! ?
lol no you don’t!
Went on a trail run with a friend this morning. It got a little longer than expected (1.5 hours) with a lot of elevation gain in the beginning, so Iām actually a bit wiped out from it. It was definitely not what I would call āactive recovery.ā So Iāll see how I feel tomorrow – might just do everything except the metcon.
1.5 hours?! How awesome! I would be exhausted after that!
Yesterdayās program today because coached yesterday. Then ended up coaching today too due to other coach having a car issue on his way in so got in as much as I could in limited time.
warm-up done
A. Handstand practice done with coaching from my daughter whoās an ex-gymnast so that helped a lot. Working on finding that balance point in handstand.
B. Skipped
C. Christine 13:47 with body weight DL.
Fun day and hope coaching went well!
Coaching is going great. I just finished doing my intern hours and can now coach on my own. I love it!
Active Recovery:
– 1 km run,
– ROMWOD and
– 5 km run (31:50).
That looks perfect for a Sunday!
A day behind, so Saturday’s session
DMA done + my shoulder rehab/prehab
A. Practiced a small obstacle course, will upload some short clips later
B. Worked from 46 to 52 kg. Felt good and easy!
C. Christine, first time doing it so nothing to compare to, 12:20 min, DL 58 kg
1. Row 2:05, DL UB, BJ with step down
2. Row 2:09, DL UB, BJ with step down
3. Row 2:11, DL 6/6, BJ jump down
Now hiking in the mountains in the south of France, additional maybe later today.
I hope you had a gorgeous day for hiking!