Recovery Day
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better; please refer to the Competition Program for the swimming session)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)
OR
Three sets, not for time, of:
Row x 500 Meters (easy pace)
Hip Stretch of choice x 60 seconds per side
Run x 400 Meters (easy pace)
Shoulder Stretch of choice x 60 seconds
NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery
Mobility
Spend 15 minutes mobilizing problem areas.
Inflammation Maintenance
Take an epsom salt bath, use an e-stem on the recovery setting or hit up a jacuzzi to promote recovery.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Yesterday’s program: DMA – done A – Option 1 A1 – done A2 – Didn’t keep with prescribed pace, but just did a couple of rounds alternating 10 bar jump to front support with 8 arch under bar jump to support. A3 – spent about 5-10 minutes with futile attempts to get a BMU… not there yet… 🙁 B – FSQ – 2×108# / 2×116# / 2×125# (these felt pretty good after all the super slow squats we’ve been doing). C – Total time: 22:34 1 – 5:58 (interesting run in the pitch dark… lol) 2 – 5:40 – done… Read more »
Long walk with my husky and sports chiro…ahhhhhh….:)
FUN!
Ran a 5k this morning. First time running any long distance in about 3 months. Very slow. 34:56. I’m blaming my bicep for killing my pace.
3x400m run with thoracic and hip mobility between rounds. Feel better after this. I was really sore when I got up this morn. ?
Glad that helped you feel better!
45 min of thoracic/shoulder mobility, trap smashing, scap and lower trap strengthening
3×10 incline bench- 40;45; 45
This was a fun one- Not! Not even at about 80%
5-10-15-20-25-30-25-20-15-10-5
AB Cal
Russian KB swings
20:54
Yesterday’s session minus part A. B. Front squat 2311 205/205/225/225/245/245 Nice to test a heavier weight with that pause in the bottom. Haven’t gone that heavy since I hurt my back so I’m regaining some confidence here. C. 15:12 Messed up a few times here. Not sure what I was thinking. Did 10 hspus per round instead of eight and did 30 wall balls on my last 2 set of wall balls! Idiot! -Ran 1200 m in 5:15 with turnaround every 100 meters. – Hspus 10/8 and 2/5 and 5 – Deads 10/10/10 – mus 5/5/5 – wbs 15/10, 10/10/10,… Read more »
Great time on C!
Very fast Pierre!
Additional rowing:
3 min.: 787m,
1 min.: easy,
3 min.: 767m,
1 min.: easy,
3 min.: 747m,
1 min.: easy,
3 min.: 756m.
How much rest is there between rows?
And run?
As Corey asked is it 400m run x3
Or one 4000m run.
Rest: 60 sec stretch per side
Distance: 400m
lol 400!!
Am I making the wrong assumption that it should be 3 rds of 400m run and not 3 rds of 4000m run? ?
I am sure it is 400…
lol 400!!!