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
Six sets of:
Row x 2 minutes
Rest 2 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
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.
Completed wednesday work today.
A. Completed as prescribed
B. DL all sets and reps 335
C. 45 amrap = 4 rds + 500m row.
Did yesterday’s 45 min Metcon:
4 rounds + 544 reps (finished at 14 strict pull ups)
Then….
2 rounds for fun (because I have an awesome workout partner)
200m 100# DBall carry
200m 50# DBell Farmers Carry (each hand)
Looking forward for tomorrow’s Invictus Camp.
Row E2MOM …practicing to stay at 20-22 SPM.
Mobility, mostly ankles, Achilles, shins, thoraic.
Breathing much better today, swelling of my jaw is starting to diminish. Felt pretty good. Rows were at a 1:52 pace and face felt ok so that is great.
C from yesterday, decided to not push it but instead did a 10 mile indoor bike ride later on. 26 minutes and change.
Active Recovery – Rowing
6 X 2 min with 2 min rest (@18, 20, 22, 22, 20, 18 spm)
I get why I did not see many post from yesterdays work out that 45 min was nothing but a puker lol 4 Rd’s and was happy
Did yesterday exercises.
Mobility and Activation OK
A. Work on Muscle up but again nothing. Try few time and stop.
B. Deadlift: 128 kg; I feel OK, I will put video on FB
C. I made 5 rounds. Very happy. Just change 400 m run with 25 kcal on AD. The hardest part for me was strict pull-ups.
Did kind of yesterday’s WOD with what I have here.
45 Min. AMRAP:
– 10 burpees,
– 200m run,
– 5 strict pull-ups & 10 HR push-ups,
– 200m run,
– 15 KBS @ 24 kg and
– 200m run.
7 rounds + (200m run + 5 pu & 10 pu + 200m run + 8 KBS)
Love this one!!
Yesterday’s session:
DMA done.
A. Short on time so skipped this part for now.
B. Deads 335×9 singles
C. 45 minute workfest. Done. 5 rds on the dot. Ran on a woodway treadmill and it felt way harder than running a normal 400!
D. Short on time hoping to do later.
Missed yesterday due to planning to head to Puerto Rico to help out. May not get a wod in for a while but will be very busy!
Eric-Thank you for being willing to help out and serve in Puerto Rico. Their needs are great and numerous. Your fitness will surely be put to the test while you are there.
Wow! You got all my respect for that.
Wonderful to hear Eric – that is so so important and am so happy you are able to help! Our thoughts are with everyone!
Since I missed Monday and was short on time yesterday I completed the snatch work from Monday and the MU work from Wednesday.
Monday Snatch Work
A1)45#(3)
A2) 55#/65(2)
A3)95#/105/115/125/135
A4)105#(4)/110(4)
Wednesday MU Work
A1)Completed
A2)Completed
A3)Completed with x2 MU
Good news and bad news with my shoulder. The good news is that I have no damage to my labrum. Bad news: after looking closely at my shoulder, it became clear that I must have separated my shoulder at one point in my life. Most likely from football or skiing a long time ago. That separation causes shoulder instability and strain on my supraspinatus which has caused a tear. Orthopedic says I can either continue training and really cause some serious permanent damage or take it easy for 2-3 months, let the tear heal, and strengthen the shoulder through focused… Read more »
Ty-Sorry to hear about your shoulder but you are making the right decision. We have a lifetime of fitness if front of us. Taking a few months to heal your shoulder will pay dividends in the long run.
Thanks, Dean! Looking forward to a stronger return!
Sorry to hear that, but glad you have a diagnosis and non invasive solution. Now you can get more intimate with the Assault bike 😉
Yep! That and back squats!
Hey Ty, sorry to hear about your injury. I’ve had a torn rotator cuff and torn labrum in one shoulder for 19 years. I have been told to have surgery numerous times but too stubborn. Let us know the diagnosis and I would be happy to share my experience in strengthening my shoulders and avoiding injury over the years. Good luck and we can overcome injury with strength, conditioning and forethought…but it still sucks.
Feel free to shot me an email Ty (nichole@invictusathlete.com) to talk about a plan!! Really glad you choose the latter – there are lots of things you can do during that 2-3 month period of time!