Friday, April 3

Recovery Day work:

If you guys are going to be on the Mon/Fri rest schedule, I would prefer that Monday be a complete rest day (massages, rolling, maybe moving) and Friday be a recovery day.  Recovery days are days where you work up a small sweat, work on skills and hit specific, targeted mobility.  These sessions should take roughly 40-60 minutes and be light-hearted and fun -- aka carry on a conversation with someone while you do it.  For example here was my day today:

4:40pm - Run with Blitz ~1200m

5:15pm - Ballin' straight smashed my hamstrings into oblivion...(aka a little myofascial release)

5:30pm - 50-40-30-20-10 - Air Dyne Cals, 100-80-60-40-20: Double Unders

~6:00pm - Hip internal rotation work, and groin stretching. 

6:15pm - Buffed out the legs.  

This can be something you work in things like triple unders, handstand walking/holds, core accessories, or EMOM T2B/CTB training, etc.  Don't think of them as a day off from the gym (though you should have one day you don't come in at all, preferably Monday on this schedule).  If you guys took that day today I will see you tomorrow for 225# Grace!

Here is the Skulls Session planned for Saturday:

EMOM21: With a Partner

First 7 minutes:

Odd: 7 Thrusters (115/85)

Even: 10 T2B

Second 7 Minutes:

Odd: 8 Squat Cleans (115/85)

Even: 10 Burpee Box Jumps (24"/20")

Third 7 Minutes:

Odd: 9 OHS (115/85)

Even: 10 CTB

- Anytime one partner doesn't make a minute the TEAM gets 1 penalty. 

- Each Penalty will be assessed at the end as a 10Cal Row Sprint (partners alt. every 10cals) Workout is over when all teams have completed the rounds and penalties. 

Rest 12 minutes then...

a) E2MOM10:

5 Deadlifts @ 70%, 75%, 80%, 85%, 85%+

b) Gymnastics/Cardio/Strength accessory:

Muscle-Up work w/ Jenny oversight /// Running work with Jeff oversight  //// Hamstring/Upper Back with Jeff (maybe Jay) oversight