Option 1: 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
* 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.
Option 2:
Complete Qualifier Event #2 or #3 if you skipped one yesterday.
Still staying off the weights for now:
4 rounds
500m row
100 DU
20 KB Walking Lunges (35)
Rest 2 minutes
— 5:07
— 5:28
— 5:39
— 5:48
I really need to improve the cardio capacity.
I received a cortisone injection in my injured elbow and my Dr doesn’t want me to do any weight bearing exercises until Monday. As a result I did i this instead:
4 rounds for time
400m run on assault runner
20 GHD
20 cal AB
10 back squat (185)
— 31:12