Recovery Day
Mobility and Maintenance
* 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
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Did Saturdays today.
Muscle ups every 30 sec
5,5,3. These were the rings that suspended from 20ft ceiling, way harder wish my gym had these.
A. 185,205 really easy those were 70 and 75%
B. 2:43 rx Diane unbroken first set couldāve been faster
5 min rest
nancy unbroken
13:57rx run is not fast.
21:40 total time
Did the strength from Friday
DMA done
A. Bench at 95×3 then 100×2
B. Posted SLDL@30 and DB press at 35
C. Diane in 4:27. PR by 35 sec ?. Skipped Nancy since planning Murph tomorrow
I had to do Murph today as Iām traveling on to India later today.
Last year I did it in France with perfect weather conditions, this year in Sweden with the opposite ??āāļø
Total time: 51:10 min (last year 45:25 min)
In Skummeslovsstrand, heavy rain and strong winds and only 10C. Done as 20 rounds of Cindy.
1st mile: 8:09 min
PU – all UB, kipping (outdoor = transition to and from)
Push-ups – 5/3/2 (indoor)
Squats – UB (indoor)
2nd mile: no clue
Forgot to add that I didnāt have a weight vest on. Maybe next year!