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.
Bike 45:00 to work. Mobility work done.
Also a day behind.
Gymnastic section done, not great on rocking transitions, way better forward than back. Strict MU were easy, likely because I don’t have a big kip to begin with!
Only time for running section after that 3:25/3:30/3:203:25– only 30 DU each round, knee can only handle a moderate amount. Ctob broken up 6/5/4–babying my elbow since it has flared up. Running seemed a bit harder than usual, but was ok.
A day behind…
Gymnastics done – rocking transition could get 2-3 max. Strict muscle ups felt great!
A. Done
B. 190/195/195/200/205/210 – all felt solid
C. 3:38/4:20/4:33/4:52…tripped up way more than usual on my dubs today, which ticked me off. I still need major work on c2b also. Oh well, it was a good workout.
D. Done
Completed Wednesday’s programming as I was traveling yesterday
Gymnastics skills & drills completed
Strict MU rocking transition were done with a red band
A)Completed
B)155#(3)/165(3) These felt really strong and good today
C)2:37/2:47/2:50/3:17 Running and going right into DU was a bad combo for me. I probably broke 4x-5x per round. Completely slipped off the rig on my last round of c2b and landed on my back which is why the time increased so dramatically in the last round. Our trainer said he has never seen that before.
D)Completed with 20#