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 of:
Row 1000 meters @ 2000 Meter Pace
Rest 4 minutes
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.
Row 1000M rest 4 min X 5 sets
Row times right at 4 min for 1000M stroke rate 23 s/m
Row, 3:48, 3:52, 3:49
Was aiming for a 3:40 pace….too much time away from cardio.
Did Tuesday session.
Mob done.
A1. Tall snatches done.
B. Snatch complex 36/36/37/37/38/38kg
C. Row 30 cal
3 rounds of 12 feet elevated ring pull ups + 12 Wal balls 20lb to 10″
Row 30 cal.
Time. 8:33
D. Skipped.
Very short on time today
Completed conditioning first
15 minute AMARP
Run 200M
x2 Rope Climbs
12 rounds
Then completed B from yesterday
FS + Jerk
165#(6)
I did yesterday’s workout this morning. 46:06 And that’s scaling the crap out of it! ?? The 3 movements that absolutely suck at Scaled the strict MU using my toes on a bench behind me. On the handstand walk, I scaled to 25’ and just didn’t give up until I inched my way across the floor. Used 1 plate and an abmat for the SHSPU. I was able to do all those unbroken so it may have been too much assistance BUT seeing that the other two things took me so much time, I was okay with that scale. I’ll… Read more »
Good work Dawn!!
Rowing training has officially started:
1) 3:57,
2) 3:55 and
3) 3:58.
Nice job Markus!