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.
A. Light jogging 10min and then crossover symmetry
B. 30min row at around 80%MaxHeartRate: 7016m (today the 5k was 21’13”, below my PR but with the HR controlled 🙂 )
C. Cooldown: 5′ Bike + 15′ mobility
Wednesday’s are difficult to get to gym, so did yesterday’s work today.
Did a few behind the neck slit jerks–light, no blocks, then switched to split jerk from the front
Running/pullups 2:23-2:27, running was slow but haven’t done a lot for at least a year or more because of knee. It seemed fine today.
How is the knee feeling today?
It’s actually pretty good, need to work on quads a bit to keep alignment in check but no pain.
Thanks for asking!
Making up for missed training earlier this week…so…today was my long day. DMA, DU practice, perfect stretch, COS, banded scarecrow and rocking box bridges – first time trying these. I was a little nervous but they felt absolutely fine. Then I had: A. Front squat 5×3 @ 85% 5 high box jumps B. Deadlift 3×3 @ 90% C1. 12 RDL C2. :30 front rack kettle bell wall squat C3. 10/arm single arm ring rows D. 30.20.10 assault bike ski A. worked at 150, which is slightly above 85%. these were tough but I did it. Box jumps – worked at… Read more »