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 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
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.
D.
Optional Additional Conditioning Session
Spend 10-12 minutes to warm up. This should be a well established warm up routine. You should know exactly what drills to do and should be very warm before you start your working sets.
Four sets of:
800 Meters
Rest 4 minutes
You MUST hit your paces here. Consistency is key.
< 6 minute Mile Pace – 2:50-3:00 (800M Pace)
< 7 minute Mile Pace – 3:20-3:30 (800M Pace)
< 8 minute Mile Pace – 3:40-3:50 (800M Pace)
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800m
3:23,3:24,3:32,3:32
295 sumo DL
185×5 Bench press every 90 sec 12min
Hit yesterday’s:
Mobility done
A. Done
B. 300#
C. 115#. Tough one mentally and physically. Got caught by the clock somewhere in the middle rounds and decided to keep going with the same rep scheme for all 8 rounds no matter how long it took me. Still have a long way to go to get that one RX, but I’ll get there (that’s not what I was thinking during it…).
D. Done
Chose to do some extra lifting today. Did 3pause snatch deads worked up to 70kgx 3 reps and MU swing 3 reps every two min for 5 sets. Then did what I call the klokov pull. Which is at high hang, bouncing on hips then pull. Worked up to 60kg x 3 reps, tied this with low ring transition. 5 sets Clean pull at 76 x 1 rep 3 sets with MU catch only. Finally some split jerk with weight on back. For jerk practise and confidence , did this with behind head push press, once again for confidence, finished… Read more »