Cold shower
Joint mobility (reps = age)
Founder (long holds)
- major difference in extending the reps and holds on morning recharge. 15 min total.
In the PM:
Warm up:
10 x oh squat @ pvc
10 x good morning @ pvc
10 x dislocate @ pvc
Then: s/e (smmf)
100 x dbl in press @ 2 x 20kg
Then: work capacity
15 x dbl kb clean @ 2 x 20kg
15 x burpee
8 x garage beam pull-up
- 3 rounds at a fast pace
Then: cool down
Oh holds @ 20kg kb
Hot tub x 20 min
Sauna x 20 min
Finished with a cold shower
Comments:
Weight: 205
Sleep: 6 hours
Notes: s/e portion was fun. Worked in ladders and got a lot of extra cleans in. Work capacity was rough as I have neglected this portion of fitness for a while. Worked at a fast pace and needed a bit to gather myself afterwords. Sauna and hot tub felt great. Active recovery work tmrw.
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