Recovery Week

Congrats to everyone who lifted in the mock meet! There were a lot of PRs and it was a lot of fun.

We’re going to take a week to back off before four intense weeks leading up to the Old Dominion Classic. A lot of us are sick, injured, fatigued, or all three – if that’s you, use this week to do your best to get healthy, keep volume and intensity low, do lots of mobility work. If you’re feeling pretty good coming out of this weekend, take a day or two off and then have some fun doing the recommended conditioning workouts or some other athletic pursuit. It’s ok to snatch and C&J, just keep everything at or below 70% and focus on technique work.

I’m posting Day 1 of next week below in case anyone wants to do it Saturday or Sunday of this week.

Day 1 (to do Sat or Sun this week if feeling good)

  • No foot snatch, work up to 60%
  • Snatch up to 83%, then 75% x 3 x 3
  • No foot clean work up to 60%
  • C&J up to 83%, then 75% x (2+1) x 3
  • Side lunges x 10 x 3 / side, weighted if possible
  • Back squat 10-10-10 heavy as possible
  • 16 min alt EMOM:
    • 10 T2B
    • 10 burpees

Recommended Conditioning:

Open workouts 11.1, 11.5, and 11.6 (sorry, it’s officially Open pre-season so we’re going to be doing a lot of these in the coming months, but I’m picking ones that will be good training complements even for people not interested in doing the Open).

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