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. Five sets of: Shoulder Press x 2-3 reps Rest 2-3 minutes B. In teams of two, partners will alternate to complete 7 rounds each of: 115/75 lb Push Press x 7 reps Toes to Bar x 7 reps Fitness Workout of the Day A. Four sets of: Single-Arm Press (Kettlebell or Dumbbell) x 6-8 reps each arm Rest 45 seconds Kettlebell Swings x 20 reps Rest 45 seconds Side Planks x 30-45 seconds each side Rest 45 seconds B. In teams of two, partners will alternate rounds to complete 7 rounds each of: Push Press x 7 reps Toes to Bar x 7 reps
Posted on: Thu, 29 Aug 2013 12:46:18 +0000
Trending Topics
Recently Viewed Topics
© 2015