SS Long Interval/ 3S Rest or Active Recovery Day 6-19-14

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SWIM (SS)
5-10 Minutes Mobility
Episode 286: Trigger Point World Headquarters + Shoulder Mob
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Sliced Hand Exit
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
15-20 minutes warm down

BIKE (SS)
5-10 Minutes Mobility
Episode 272: TJ Murphy Edition and Hamstring Stiffness
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Pose cycling on a Wattbike
Follow drill sets with 3 sprints < 100m 80%. 90%, 100%
Recover completely and begin workout.
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

15-20 minutes warm down

RUN (SS)
5-10 Minutes Mobility
Episode 260: Positional Inhibition and Hip External Rotation
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Running with heavy feet? Practice your Double Unders!
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 252: Two Joint Muscles and Your Hips
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing and Improve Your WOD’s
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
10-15 minute cool down.


3S Active Recovery

A. Aerobic Restoration 25-30 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

*Run
* Swim
* Row
* AirDyne
Keep pace conversational focus on efficient movement.

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.

B. Mobility and Maintenance

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

To be done at home: Remember Recovery is KEY!
C. Inflammation Maintenance * This could be a lot of things, but think in terms of compression, Marc Pro session, 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.

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