Options for Today’s Session: Some of you will take today to redo 18.3 and others will take today to completely rest. Choose which option best suits your goals and schedule as far as your gym access tomorrow and the submission time of 5:00 pm PST.
OR
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
AM session, followed by, 18.3 – RX – 224 reps! Dubs – 1:29 – Broken into 20s. I think I did not trip! OHS – 3:15 – 5/5/4/3/3 – Power cleaned then back racked into OHS. 1RM snatch is 127#, so this was a tough one for me. Dubs – 3:19 – 20, then around 10s. RMU – 5:57 – 4 on 12 tries! Thank you Invictus for the RMUs! I know what I have to work on. Back to the drills. Ps. Actually did the PM session the day before, and I fell through the rings again. Landed on… Read more »
That is scary Scott, are your shoulders okay after the fall?
Luckily my shoulders are ok! But this is like the third time. I definitely have to continue working on positions rather than kip too aggressively than it needs to be.
First and last crack at 18.3.
579. Was hoping to finish the ohs and have a go at some dubs.
Been a rough week. Something going on with my stomach. Been feeling off and getting cramps for 6 days now. Blood work tomorrow if it doesn’t feel better. Stomach bug has been going around our house but mine won’t seem to go away And flares up after I eat. I’ve hardly trained all week as a result.
Oh please keep us updated with what your blood work says and I hope you feel better soon!
Will do thanks Nichole. Hoping I wake up feeling amazing and that I don’t need the testing.