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.
Tuessday 30th May –
Mobility Activation done
A. Done – felt unstable on walking off the wall and fell a few times
B.Built up to 100kg
C. Did this on Rower as no AB, but kept Cals as high as I could until the middle rounds where it hurt and tapered a little.
Rowed for 30 minutes and did a bunch of mobility.
I subbed in Monday’s snatch work today, on Monday our gym did “Murph”
I set a pr at 40:41 “Cindy” partition 6 min better than last year.
Also today EMOM for reps 5 rounds
D unders min 1
Kettle bell swings 53 lbs min2
Row for Cals min 3
Min 4 rest
My total 384 only averaged 50 du still a work in progress.
Nice work DJ!
@nicholedehart:disqus, I have been doing the training but am behind because I can not train on Saturdays or Sundays so ill do my Saturday on Monday and run it straight through the week. I stopped posting results because of that reason. When posting results, should I post on the day of the actual program? For example. Today I am doing May 30. Should I go back to day 30 and post the results there?
Hey Perla!! Great question! It would be great if you could post on the current day, even if its a few days behind. Then I can make sure to read your results!
Hike with my husky. Bodywork. Ahhhhh….:)
Mobility, some light running and rowing intervals, and a whole lot of time spent on the new TENS/EMS machine.
Love e-stem!
Leaving for regionals today as part of support crew so was a bit rushed. Did c/d from yesterday
C. 1:24/1:26/1:23/1:23/1:22/1:20– alternated rounds with 1 round step ups, 1 round jump up step down–as always trying to be knee friendly. No knee pain, will see how it feels later. DU ez and unbroken, broke up TTB but really probably didn’t need to.
D. 1 arm DB press with 20# x10 reps instead of land one rows, raises done
I will see you there Laura!!
Happy Active Recovery Day!
Did Assault Bike conditioning from Tuesday.
252 calories.