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
Eight sets of:
Row x 90 seconds
Rest 90 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 (Boy, those DB lateral raises and Hercules holds caught me by surprise. Started with 5# DBs and that turned out to be a bad idea about 1:30 into it. Switched to 2.5# “baby bells” and that was still hard! – my deltoids were on fire!) A – done, but sub’d 3 box jumps to low catch for the ring MUs since I don’t have those yet. B – DLs – done @ 177# C – Holy moly, this was probably the hardest EMOM I have ever done, but I did it Rx w/ the assault… Read more »
Amazing job!! Great push on the emom 🙂 It definitely tests you mentally!
Make up day and some running
Deadlifts: 205# 1 rep every :45 for 10 sets
Then
Strong man work
3 rounds
100# DBall carry + 10 strict Pull ups. Estimated Sub 10min, forgot to look at clock at start.
Then…
2 rounds
estimated 75ft sled pull at 115#
150m FC with 45# KBells.
Finished with
2 rounds
Max effort 200m Sled Push at 160#
Later did a fun run… Two 3k runs with a 5 min rest. 3k runs were completed in 15:00 with this tempo (2:30 min Fast/ 2:30 min Slow, 2:00/2:00, 1:30/1:30, 1:00/1:00, :30/:30)
Completed sept 13th workout
DMA
A. Done 2 mu each interval
B. @220#
C. Done doubled the row no ab no ski erg
D. Done. Sub Nordic ham curl with red band assist.
Eight sets of:
Row x 90 seconds
Rest 90 seconds
500m swimming in 14:11
Mobility later…
1500 m swim (in a lake)
60 min mobility (Fustra)
How nice!
Completed Wednesday’s programming
Mobility completed
A)Completed with x2 MU
B)265#(10)
C)Completed. Finished all rows around :40. Finished all skis around :50 (just terrible). Finished all T2B around :30 (broke them up 6/6 throughout).
D1)Completed
D2)Skipped
Catching up on some of Tuesday’s workout
E3MOM for 5 sets
Front Squat x 2
60/65/70/75/80kg
E2MOM for 6 sets
High Hang Clean x 2
1-3 @ 65% = 52kg
4-6 @ 70% = 56kg