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 4000 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
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.
Yesterday’s program: DMA – done A1 + A2 (rowing transition lifters/snap pulls/pop swings) – done A3 – did 10 banded MU progressions since I don’t have MUs yet A4 (prone Cuban press) – done B – E2MOM12 – 2 FSQ + 1 Jerk – 3×100# / 3×105# C – AMRAP45 – 5 rounds + 5 SR + 20 RSU Shuttle Run x 5 20 Russian Step Ups w/ 20# DBs Sub’d 10 seated DB presses for the SHSPUs – first 2 rounds w/ 25# DBs, then 20# DBs Row 15 cals 15 BBJOs 20 Tuck-Ups Prowler Push @ 105# (prowler… Read more »
Did our class partner Endurance WOD today.
30 min. AMRAP
800m Run (together)
1000m Row (500m each)
50 WB 20#
50 Box Jumps 24″
Ball must be carried or held the whole workout.
2 rounds plus 800m run with my partner.
Did yesterday’s 45 minute WOD. Put sled together and did several rope pulls, pushes with 90, 160, 250 pounds added to the sled. Pulled 50 feet rope, then pushed the sled back to stretch out the rope. Used 25 pound DB for the russiian steps but increased to 30 on set three and 35 on set 5. Just did cruise mode after yesterday’s hike. Love the sled. Posterior seemed t9 feel it.
Caught up on yesterday’s conditioning. Managed to convince 7 other guys from work to do it with me! We were a bit short on equipment so at times I had to jump to another exercise in the sequence if a station wasn’t available.
Lost count of how many rounds or reps I did but it was hard and fun.
Oh how fun!
Jump in on our regular class program this morning
Every 10 min for 30 min (3sets)
Row 1000M
20 pull-ups
20 push press 135/95
I used 95 with rowing times just over 4 min per round, pull-ups 20UB, 20UB, 15/5, push press 10/10 each round. Rest per round 4:11, 3:47, 3:11
2k re-test day 7:14.8, previous PR was 7:18.1
Encouraged by this; going to work another 8-week Darkhorse rowing cycle into our program.
Fantastic Perry, congratulations!
Thanks Nichole!
Lazy physical day, but busy with day job. Did a ‘steady’ Assault Bike WOD:
50-40-30-20-10
Calories
Burpees
18:10
It was nice and paced for first 3 rounds, but I couldn’t help myself… picked up the pace on the 20 burpees and through the 10’s.
Did a bit of Tues & Wed sessions combined.
Mob done
2 sets Tall snatch x 3 @ 20kg
2 sets Tall snatch x 2 @ 30kg
6 sets of 2 x snatch pull + Hang snatch + snatch
35/35/36.5/36.5/37.5/37.5kg
2 sets of kipping swings on bar x 10
1 set of Banded muscle ups x 15
6 sets of Front Squat x 2 + Jerk
64/64/65/66/67/68kg
For time
20 Thrusters @ 40kg
30 Elevated feet ring pull-ups
40 cal row.
Time: 7:20
Still feeling the effects of sickness over the last week.
Hope you get better soon!
Additional running:
Warm-Up:
800m jog + stretching
E8MOM24: 800m run (goal: under 4 min):
1. 3:38 (way too fast),
2. 3:54 and
3. 4:11 (too slow).
Cool-Down:
800m jog