Active Recovery. Took the power mat (It has a U.S. Army insignia on it, so it's clearly not a yoga mat) to the park and got on the massage ball to unglue the shoulders. Listened to "The Ready State" podcast for inspiration and did some PNF on my hip flexors. Walked barefoot, noticing gait changes and new foot muscles firing. Practiced box breathing the whole time. Listened to birds. Social distanced. Watched my fitter-than-me friends do a WOD. Practiced Front&back scales for the first time ever. I'm re-set. Ready to fight another day.

Row 5,000 meters from last week
22.15:9
horrible time , 37 sec over pr 

Macro view template analysis

Workout Structure: 

First day was followed both “For Completion” and “as heavy as possible” template, respectively. Two formats of gymnastic and weightlifting were used in this high volume WOD. The purpose of the exercise was to perform the heaviest resistance in 10 repetitions. The reps selected so that challenge the strength and muscular endurance. Strength, muscular endurance, flexibility, balance and coordination were challenged for GPP skills. Moreover, the aerobic system was a domain energy pathway for first part and the lactic acid system was a domain energy pathway for second part of this WOD.
 
Second day was cleverly used two templates of AMRAP and For Time together. This exercise was a couplet element that is combined of a high skill cardio movement with a light weightlifting movement. : The training purpose was to improving the cardiorespiratory endurance and stamina. Moreover, the lactic acid was dominant energy pathway in this program.

Third day was followed “For Time” template. This exercise was a couplet element that is combined of a high skill heavy weightlifting movement with a strict gymnastic movement. The biggest challenge of this program is high heart rate training. Stamina and strength played a major role in this WOD. Moreover, the lactic acid was dominant energy pathway in this program.
 
Conclusion
As can be seen, this cycle focus on the lactic acid as the dominant energy pathway. Moreover, the strength, muscular endurance, cardiorespiratory, stamina, flexibility and balance played a major role in this circle of programming. Also, power is latent in the nature of these programs.
As a final note, “For completion”, “AHAP”, “AMRAP” and “For Time” templates were used for programming in this cycle.

Enjoy your rest day and recover your physical and mental dimensions

Mountain climbing.
https://youtu.be/8g5H-RtT50Q