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.
2 set 100 ft yoke carry: 235/255
2 set hand over hand rope pull: 170/180
2 set 150 ft sandbag carry@ 125
3×10 barbell good am @95#
Oly class, empty bar only. active recovery plus technique practice. 🙂 mobilized and foam rolled.
A. Did yesterday’s handstand work. I was eager to test the max handstand walk because those have been feeling very good lately.
114ft/104ft/103ft
B. 30 minutes swimming easy laps at the pool.
SOLID on your HS Walks!! Great job!
Thanks Nichole!
Swam laps for the first time in probably over 20 years.
200m warm up /attempt at technique drills
800 m in 19:24 then did 2x50m all out :48 and :50. Not sure if those are decent or not but what I do know is I need to learn how to breath! Surfing is so much easier, lol
Monday’s Track Workout
5min would get almost 1100m , did no rest b4 200 which was tough but kept 200s to :41 seconds which was cool to push at the end like that.
40min of Bar & Ring MU practice
Complex:
Cast swings
Pop swings
RMU
Worked with grips on, which now feels better then bare hand! Which is awesome.
MU were all over the map today, some clicked some just didn’t…
At end tried a few with #20 vest, it was hard, I’m thinking starting with 10 pounds in practice
A. 40 min / 10 km bike-ride (with the kids in the tailor to an ice-cream place and back).