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 300/250 meters
Ring Push-Ups x 15/12 reps
Rest 2-3 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.
Did 5 sets
Row 500M
Run 400M
Bike 20 Cal’s
Rows ave 2min & 1:40 for 20 Cal’s
Busy last couple of days so missed yesterday’s session.
Did yesterday’s front squats and jerk today.
205/205/205/215/215/225
Front squat was feeling good today.
Avoided m-u work to give elbow a break and was hoping to get 45 min amrap done but it’s not going to happen today. Ran out of time. Forced rest I guess.
Additional running:
3 rounds of:
– 1.000 m run (about 5:30) and
– 200m walk.
Shoulder rehab…
Assault Rx WOD: death by RPM. 30 secs max cals every minute at:
40,45,50,55,60,65,70,75,80,85,90 rpm. This was a useful exercise to understand how RPM affects calorie count on the monitor. It also got hard very quickly. I did not want to start the 95RPM 30 seconds, so stopped on that.
Oh I like that a lot!!
What did you find out?
I’ve got a table that I will send you later. It’s pretty boring, but I think that it will be useful. I’m trying to get some other folk to do the same test and record their calories to give my data/finding more confidence… Join my FB group ‘Assault Rx’ 😉
If you don’t make it all the way just mark how many and how far you got?
Thanks Tom. Yes please. It’s death by, so go as far as you can. 30 secs work and 30 secs rest repeated for as long as possible. Start at 40 rpm and add 5 rpm every round/minute. I tried to make it a little bit fun, rather than a pure data gathering exercise. The goal is to have a reference table we can use to help strategise on WODs that involve the AB. E.g 20 calories will take a minute if you maintain 75 rpm or 45 secs if you maintain 80 rpm. Also, if you are doing this workout,… Read more »
I’ll let you know going to try it out today.
Ok Rob here you go!
40- 2. 45- 3
50- 4. 55- 5
60- 7. 65- 8
70- 10. 75- 11
80- 13. 85- 15
90- 15 @87rpm
Thanks Tom! Will collate and share….
Please do!
Looks like fun Rob!