17.3 is in the books! Hopefully you enjoyed the barbell after two weeks of the dumbbell and moved some heavy weights around. This was a workout where you were “rewarded” with more work the stronger and more proficient you were with your pacing. Many had an 8 or 12 minute workout and some went longer up to the full 24 minutes. Regardless of where you finished be proud of your accomplishments thus far! 3 of 5 workouts are done. In an effort to help you recover, here is your Recovery Guide for 17.3!
Here are some drills that can help:
1.) Elbow extension on the wall to recover from catching all those squat snatches.
2.) Quadruped position for Thoracic extension/rotation and Shoulder Internal Rotation
3.) Quadruped position for Thoracic extension/rotation and Shoulder External Rotation
4.) Try this drill using a Foam roller to also improve extension/rotation of the thoracic spine while stretching the shoulder.
5.) Dead Bug on the Wall to reset your core, ribcage and lats from all those pull-ups.
Along with these videos:
- spend at least 10 minutes a day working on your mobility, strengthening a weakness and focusing on breathing with your diaphragm (here are two great resources on the diaphragm, part 1 and part 2 that have additional info and drills).
- For nutritional suggestions check out my 17.1 post.
- Go for a run or bike ride. You pick the pace and distance. Personally, I’ve already gone on a 7 mile and a 5k run.
Lastly, as a medical professional I must preface, if you are hurting or are unable to work out the “soreness” on your own, please seek out a provider who understands what you are doing for guidance and suggestions.
Always available to help!
Yours in Health,