Today's session was a challenge, but if I've learned anything in this first week, it's that I'm really feeling my recovery well. Between blocks or rounds or individual movements, I've been able to gauge how quickly or slowly I'm recovering. I really liked starting with get-ups yesterday so I started today with 1/2 get-ups in the same format.
Movement Prep
Mini Band Series (lateral/monster walk) x20 ea
Bear Crawl Series (fwd/rev/lateral) x10 ea
Triangle T-spine Rotations w/ unilateral Rocker x8 ea
Cat-Cow x8
Scap Pushups x8
Hip Flow x3
WOD
A.) 1/2 TGUs
5 ea @16kg
3 ea @20kg
1 ea @24kg
2A.) RFESS 3x6 ea (20kg)
1st set: Goblet
2nd set: Offset front rack (kb over forward leg)
3rd set: Offset hanging (kb beside forward leg)
2B.) Carries 3x 50m (24kg x2)
1st set: farmer walk
2nd set: 1 farmer, 1 front rack (switch at 25m)
3rd set: hi/low 1 farmer, 1 overhead (switch at 25m)
3A.) Double KB Complex: 3 ea @20kg
Double Swings
Double Cleans
Double Front Squat
Seesaw Press (unilateral press from front rack)
5 rounds
Recovery
Lower body SMR x60s ea
TRX Overhead Squat x5
TRX Split Stance T-Spine Rotations x10s/10 reps ea