Competition Active 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) 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 compression, 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. Performance Workout of the Day A. Four sets of: Back Squat x 2-4 reps @ 30X1 Rest 90 seconds Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111 Rest 90 seconds B. For time: Row 1000 Meters then immediately… Complete five rounds for time of: 115/75 lb. Overhead Squat x 10 reps Pull-Ups x 15 reps Fitness Workout of the Day A. Four sets of: Back Squat x 8-10 reps @ 3011 Rest 45 seconds Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111 Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. Three rounds for time of: Dumbbell Thrusters x 15 reps Run 300 Meters
Posted on: Thu, 24 Oct 2013 13:09:23 +0000
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