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.
Wednesday’s wod:
Mob done
A Drop split 65#, behind neck jerk 113#, no jerk recovery–logistics!
B. Up to 255, haven’t done much DL lately, definitely heaviest for ahwile
C. Had to sub ski erg–knee/ hamstring acting up 3 rounds plus 327m, DL at 175, push press 85. Push press the worst for me, still weak and broken up a lot
Also had to train today, as my husband is taking the day off tomorrow. 🙂 So, DMA, then: A. Front squat x1 every :90 33×1 x7 rounds B. 8 min amrap 10 power snatches 55# 15 burpees C1. db bench press x10 C2. max strict pull ups C3. 20 hollow rocks x 4 rounds A. 95/105/115/125/135/145/failed 155 on the way back up. lol! B. Score: 4+3. Was feeling tired today – it’s been a tough week. 🙂 But focused on being smooth and efficient. All reps were very consistently paced, which was good. Barbell cycling practice is paying off. C1.… Read more »
Tough week to get in all the training. I thought work was supposed to be quiet during the last week of school and the upcoming holiday.
Completed Wednesday’s programming.
A1)75#/95(2)
A2)160#(10)
A3)210#(3)
B)340# 10# PR
Unfortunately that was all the time I had for today. I took tomorrow as a vacation day so I know that I will be able to train tomorrow.
Didn’t train Mon or Tues so completed what I didn’t do on Wed +:
Strict Press work up to a 1 RM
10 x 20kg
5 x 30kg
2 x 40kg
1 x 45/50/52.5/55kg fail
Wed. C. 20 min. Subbed 600m row/Rx DL and scaled to 40kg Push Press.
3 rounds + row + DL+ 4 PP
D. Reverse hypers on a bench no weight 3 x 10
Did a 1000 m run – need to work on this so that why I did it 🙂 felt good