8/29 & 8/30

8/29

Workout of the Day
A.
Three sets, not for time, of:
Free-Standing Handstand Hold x Max Effort
Kettlebell Snatch x 8-10 each arm

B.
Take 15 minutes to build to a heavy Split Jerk

If the weight feels light and fast, hit a new 1-RM. If it feels slow and labored, keep it lighter and focus on mechanics.

C.
Every 2 minutes, for a total of 12 minutes (6 sets), perform:
Weighted Dips (stationary) x 6-8 reps

D.
Complete as many rounds and reps as possible in 8 minutes of:
Handstand Push-Ups x Max Unbroken Reps
Sprint 100 Meters
30 Double-Unders

Score total number of handstand push-ups completed in the 8 minutes.



A) 20 minutes of HS practice
-10 pre jerk work
-10 post jerk work
B) Worked up to 245. Really fatigued so I didn’t have much go.
C) Nerve impingement in my right shoulder/neck. Worked on loosening that up instead
D) Skipped. Hip/Knee/Ankle on the left side felt funky.

8/30

Active Recovery Day
A.
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)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
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…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
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.

A) 30 minutes of the AirDyne. Kept the pace slow and steady around 4000 RPMS.

B) Spent a lot of time on the lower body (hips, knees, hammies). Been feeling funky post squat session

D) Reno Rib Cook off tonight!