Recovery Day
A.
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)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* 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)
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.
B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills
from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD
and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of contrast baths, salt baths, castor oil packs, etc….
D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
E.
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.
GAMES PREP
40-54:
Two rounds @ 70%:
600 Meter Berm Run
20 Burpee Box Jumps (24/18″ box)
55+:
Two rounds @ 70%:
600 Meter Berm Run
15 Burpee Box Jumps (24/18″ box)
AM – Mile swim 43:00ish
PM – 10k Row 43:38
Off Season
Did yesterday’s workout today – used yesterday as my recovery day.
A. Mobility – done
B. Split Jerks – 105/115/125/130/140/150
C. Deadlifts – 165/195/225/240/255/285(f)275(f)
D. Row/Pull-up/Snatch – 23:51 (Row – 8:23?/Pull-ups 10-10-10-7-3-5-5-5-5/Snatches – singles)
Yesterday did split jerk and deadlift, got up to 128 on jerks, had to stops deadlifts at first round of 6@220, felt uncomfortable pull in hamstring so that was it for the day. Today finished a version of the wod::2k row/60 air squats (knee rehab) then 30 hang PS at 75#. 17:58. Happy to be able to do a version of the posted wod.
Yay, great work Laura!
I did yesterday WOD. 30:05 min.
2000 m row in 8:25
60 CTB took me 11 min, did singles
30 hang power snatch,135# for some reason couldn´t do hang at the beginning so did 15 hip power snatch, then finally could do it and finish the WOD. lost my breath to many times.
What days do you recommend implementing the Invictus Endurance programming?
FYI, Art Erikson, a Masters program member also does the Endurance program. You may ask him too. His was the last (latest) post on yesterday’s list. I’m also interested in the programming, but haven’t signed up yet.
Heidi, I have been doing the endurance program the past several weeks. Love the 3 different options and have not felt strength compromised. Toughest day has been Wednesday’s and deadlifting for me. My work schedule through the summer relaxes and allows me to grab more time for workouts. I will run Monday (Vo2 max)Wednesday (Aerobic Threahold)mornings and late Saturday (Lactate Threahold) afternoon. This gives me 6 to 8 hours between my running and the regular program. I am able to get 8 hours of sleep each night which obviously helps. You don’t have to do all 3. Pace work, breathing… Read more »
Yep, Art is doing a great job managing both programs. You can do 2-3 of the 3 sessions per week. I like the Mon/Wed/Saturday but like Art said, adjust the deadlifts on Wed. I think it is a great program to supplement with!
Both programs are awesome I have been doing the Master’s program for 8 months and have definitely made gains. Just added the endurance program and was not sure how to combine the 2 training programs. Thanks again for the advice.
Thank you for the helpful input.
Art, do you do most of your 2-3 sessions per week immediately before or after the master’s programming or do you run/CF an AM and a PM session? And do ever run on the days off from Nicole’s programming?
Rodney, I run on Mon and Wed morning at 6am then CF at 5pm. On Sat my affiliate is only open for a couple hours in the morning so I do the Masters Progamming around 7am and then run sometime after 3 that afternoon. Sunday’s are a day off other than a little mobility. Thursday is a AM swim and PM row. I also swim on tues morning, but I have worked into this routine over the past 18 months. The running program is about 45-60 mins of work which includes a good warm-up and post stretch. Nuno lays it… Read more »