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:
Assault Bike x 3 minutes @ 60/50 RPM
Shoulder Stretch of your choice x 2 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
Mobility
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.
Couldn’t do yesterday’s workout because of my schedule, so I took yesterday off and did the workout today. DMA – done A. Transition work, swings, jump ups and face pulls – done B. 115 – 125 – 135 – 145 – 155 – 165 – 170 (10lb. heavier than I’ve done on this complex. Jerks felt pretty solid today.) C. I guess I printed this workout off before you put the 45 min. time limit on it. 52:30 RX. It took a couple of rounds to figure out the best way to grip the sandbag for the push-press. The handles… Read more »
Nice Barry! I also didn’t see the time cap so had nearly an identical time of FUN as well….
Thanks Ed. Could have used a partner for this workout!
A. Warmup treadmill run. 2.5 miles, 7:49 per mile
B. Track workout – 4 rounds
800m, 1:00 rest
150m, :30 rest
150m, :30 rest
150m, :30 rest
Did a few laps as a further warmup also.
4.02 miles, 6:48 per mile
Did our class conditioning this morning
For time:
Bike 40 cals
Run 800M
Row 1000M Row time 3:59 with 1:44 /500 split time
11:54
Mobility class tonight at 6pm
Rowed 10k today. Kept cramping up the first 3000 meters so it was slow today.
Glad I stuck with it even though it was about two minutes off from my average time.
52:20:2
Did yesterdays endurance.
Four rounds for time of:
Row 1000 meters
55/35 lbs DB Walking Lunges x 20 steps
100/80 lbs Sandbag Carry x 100 Meters
100/80 lbs Sandbag Push Press x 10 reps
Run 600 Meters
47:45 rx
Concept2 WOD
– 1.000m @ 22s/m,
– 1.000m @ 24s/m,
– 1.000m @ 26s/m,
– 1.000m @ 28s/m and
– 1.000m @ 24s/m.
22:41,6