Recovery Day
A.
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…)
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.
Did the team series WODs over the last three days: #5 – AMReps 10 min: 3,6,9,12 etc synchronized BBJOs + DLs (155#); made it through the round of 15 + 11 burpees (101 total reps) #6 – for time – 21-15-9 Alternating DB snatches (35#) + BMUs. Since neither I nor my partner have BMUs, this one ended quickly after 21 DB snatches #7 – 2 min HSPUs, 2 min break, 2 min DUs, 2 min break, 1RM back squat. Got 10 HSPUs (which is good for me since I just learned to do these maybe about 6 weeks ago)… Read more »
Had a go at WZA #6 today. 29:14. Not a great time but I’m happy with it. First time doing 30 MUs in over a year and a half (if not more) and had very little discomfort. Everything else was just icing on the cake. TB 8:02
Great to hear Corey!
Optional running:
2 miles in 18:03
Does anyone have an opinion how that compares to my mile of 8:22 six weeks ago or what that means for my upcoming 5 km run?
I think you can probably run a 5K in under 27 minutes if you pace it right. Just don’t get caught up in the hype of going out too fast!
Just depends on what your goal is for the 5K. Check out McMillan Run Calculator to put in your desired time for the 5K and it will give you your pace!