Wednesday 10-12-11

Active Recovery
the way i have the 5-3-1 set up it calls for no strength portion on Wednesdays. essentially active recovery.
so i figured get up, get active and recover!
little sore last night but not to bad this am.

warm up
run 1 mile. 8:15
-felt pretty casual. need to start to kick this up a little in pace and in distance.

3 rounds
5- pull-ups
10- push-ups
15- squats
-moved thru this fairly quickly but not crazy fast. solid. worked out some of the soreness in the legs.

Met-con
3 rounds
80 yard overhead carry 80# barbell
80 yard racked carry 80# barbell
80 yard farmers carry 45# plate in each hand
row 500m
-moved thru this well. no real time domain. just do the work. all the carries were unbroken. no setting down the bar, re-racking etc.. the rows were consistent at 1:38.
-this was ideal for today. good combo, not to taxing and got the funk out of the legs etc..

Plyo
Yoga
Foam roll
-spent some time working out the kinks and cooling down.
nice active recovery day!