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
Fifteen sets of:
Row x 30 seconds
Rest x 30 seconds
Set up your monitor for 30/30 intervals. Work on being consistent in each set.
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
Mobiilty
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.
Four sets of: 25 Meter Finger Tip Drag 25 Meter Stroke Count – count the number of strokes, be long and efficient Rest 20-30 seconds Followed by… 50 Meter Kick with a Board Followed by… Four sets of: 50 Meter Pull Rest 20-30 seconds Main Set One set of: 100 Meter Stroke Count – try to maintain the same stroke count every 25 meters (about 21-22 strokes per length) Rest 20 seconds 50 meter Kick – right side, left side, back Rest 20 seconds 200 Meter Stroke Count – same as 100 meter stroke count, but breathe every 3rd stroke… Read more »
Awesome Cheryl!
Did Wednesday training today… yesterday I ran a 5k for time. 24:59
Wednesday training: Mobility and warm up done A. Completed with Option 2 doing 1 MU. B. 120# on bar with Purple Band. Seemed light, but stayed with it. C. 4:20 (2:57 row) / 4:29 (2:55 row) / 4:31 (2:58 row) / 4:39 (3:02 row). SHSUP 4/4, 3/2/2/1, 3/3/2, 3/2/2/1. That darn breathing thing. I lose focus of engaging the lats to push out. WB all UB. D. Farmer Max Hold with 45# KB 3:15/1:34 ( I may have thought we only had to do it once, and… Read more »
Nice work on that 5k!
Thanks. Last time I ran a 5k for time was in 2014 ? 4 min PR.
That is fantastic!!
Had to work yesterday so used it as my recovery day
Did 15 intervals 30/30 got 2025 meters 1:51 split time 500m with consistent 22 stroke rate.
Did the general class WOD
4 sets for time
20 WB shots 20/14 to 10′
10 T2B
5 power cleans 155/105
2 min rest
All WB & T2B UB with PC singles. First set 1:39 total time with rest 14:06 RX
I’m hopeful to be back to full training schedule starting next week with regular postings.
Yay!!!
1000 meter swim in 25 m pool. Right around 30 mins. Half breast stroke half front crawl. Where my lats and triceps meet feels like it’s in spasm! So tight! Time for a good stretch!
Not a big swimmer but made it out 3 Thursday’s this month. Feels like it’s improving.
Awesome Pierre!
Completed Wednesday’s Programming
Mobility completed (really liked the extensor stretch)
A1)Completed
A2)Completed
A3)Option 2 completed with x1 MU
B)160# bar weight + 100# band tension (8)
C)4:31/4:30/4:35/4:38 I know that these are not blazing times but am excited that I am now doing sHSPU RX. They were slow but I got them all done.
D)Competed. Forearms and grip smoked
That is MAJOR Dean!!
Thanks Nichole! Excited about the progress. I am starting to notice some strength gains during this cycle which I am excited about as I feel like I had plateaued for a while.
That is AWESOME to hear!
Working on endurance again.
Slow run with my son on his running-bike:
5,3 km in 42:39 min.
Not feeling like this is getting easier but I am sure it will pay off in the long run…
15 intervals of 30/30 on the rower for some active recovery. So, in all transparency, when the workout calls for the ring muscle up work, I’ve been focusing on bar work. It paid off today with my first set of 3 kipping pull-ups. My timing has been too fast and not coordinated. I finally got three sets of 3. Also, got my first HSPU. I used two ab mats for the first one, then moved to one. Can’t quit string them together. One question for all of you……….where do you put your hands on HSPU? I have the ab mat… Read more »
I try to be a foot’s length away from the wall. If you are touching the abmat that could be really close together!
Thank you. My thumb is probably too close to the mat. I’ll try a wider base, tomorrow.
I’m by no means an expert but I personally go slightly wider then shoulder width apart, and as close to the wall as I can go without falling off the wall so that I can avoid over arching and keep a tight core. Maybe 8 to 12 inches off the wall?
That is awesome!!!!!! Set yourself up like a tripod for the HSPU and a little wider with hands turned slightly out will help!
1250 m open water swim (restorative pace, didn`t use a clock) + mobility
45 mins AMRAP: row/ski/bike for Kcalories
every 5 mins for 45 mins (9 rounds): 30 second plank hold + 2 TGU at 24kg
102 kcals row (5 mins)
57 kcals ski (3:45 mins…)
67 Kcals row
56 kcals ski
65 kcals row
55 kcals ski
65 kcals row
53 kcals ski
66 kcals row
Oh I like that