Recovery is > Half the Battle!

Swim Night! 730pm- Culver City Plunge
Gymnastics Club- 8pm Venice

Thursday, June 26 

Prehab

Tuck Sit 30″
Banded Hip Distraction
Groiners

Warm Up

1 minute “burpee battle” vs. partner
Then w/ training bar or barbell, 3 rounds:
10 jumping lunges
10 good morning
10 squats

Cool Down

2x
Dead hang from high bar or high rings 30″
10 pike situps
30-60″ plank

Fitness

Strength:

Four sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Dumbbell Reverse Lunges x 10 reps each leg
Rest 45 seconds
Hollow Rocks or Hold x 30 seconds
Rest 45 seconds

Notes:  Deadlift may be performed with barbell, Dumbbells, or Kettlebells.  Prioritize set up and perfect execution.

Conditioning:

Three rounds for time of:
10 Pull-Ups or Ring rows
20 Kettlebell Swings
200 Meter Run

Advanced – Active Recovery Day!

Ten sets of:

Swim 50 meters @ 50-60% effort
Swim 50 meters @ 80-90% effort
Rest 60 seconds

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them
Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them
Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

– AND/OR –

Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Inflammation Maintenance:

This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

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.