Active Recovery

Objectives of Today’s Training

• Strengthen Posterior Chain
• Active Recovery

Workout -1

5 rounds

• 10 GHD Sit-ups
• 5 cal Assault Bike
• 8 Ring Rows
• 8 Tricep Dips

3 x 8 Accessories

• GHD Back Extensions
• GHD Hip Extensions

30-second squat hold between each set

• Good Mornings with Barbell
• Reverse Hyper

Objectives of Today’s Training

• Strengthen Posterior Chain
• Active Recovery

Workout -1

3 x 8 Accessories

• GHD Back Extensions
• GHD Hip Extensions
• GHD Hamstring Curls

30-second squat hold between each set

• Good Mornings with Barbell
• Reverse Hyper

Superset

• 1 Leg RDL (each leg) w/KB

• Face Pulls
• Barbell Rows

Superset

Workout-2

10 Min Cardio

• Light Cardio on Bike, Run, Row

Active Recovery

20-minute Walk

• Maintain a pace of up to 70% max heart rate.

10-minute Assault Bike Ride

• Maintain a pace of up to 70% of max heart rate

12-minute AMRAP

• 10 Transverse Ball Lifts (80/50)
• Ball Carry 25 meters

Stand between two boxes set at 30″ inch height, and lift the ball from one box to your chest and then twist at the hips to place it onto the other box.

Metcon

For a 5K

• Run at Above 5k Pace for 5min
• Walk for 5min

Metcon

4 Sets

4 rounds of

• 1:30 rowing (@ a 400/300m pace)
• 1:00 rest
  
  
• 6 minutes of rest between sets. You can work on light accessory work during the time.

Active Recovery

Find an activity that you enjoy and which is not too hard on your body, and do it.

Workout

• Easy Bike Ride
• Walk 2 miles

Active Recovery

Find an activity that you enjoy and which is not too hard on your body, and do it.

Warm-Up

1.5-mile easy bike ride

Workout

4 sets – 6 minutes rest between sets

4 x 400-meter rowing intervals

1 minute of rest between intervals

Then

Box Step-Up Tabata

Active Recovery

Find an activity that you enjoy and which is not too hard on your body, and do it.

Cardio

Walked 2 miles and ran 1 mile.

Accessory Work

Shoulder Mobility with Band

2 rounds

• 10 presses
• 10 internal and external rotations each arm
• 10 behind the neck presses
• 10 over the shoulder internal rotations
• 10 Ys
• 10 face pulls with external rotation and press
• 10 forward-facing angels
• 10 rear-facing angels

Active Recovery

Find an activity that you enjoy and which is not too hard on your body, and do it.

Cardio

5-mile easy bike ride

Accessory Work

Shoulder Mobility with Band

2 rounds

• 10 presses
• 10 internal and external rotations each arm
• 10 behind the neck presses
• 10 over the shoulder internal rotations
• 10 Ys
• 10 face pulls with external rotation and press
• 10 forward-facing angels
• 10 rear-facing angels

Active Recovery

Find an activity that you enjoy and which is not too hard on your body, and do it.

We ran 5k in the morning

Commentary

Who in their right mind decides to run a 5k after eating supper? I did it because I was worried I wouldn’t sleep if I didn’t do something today, and I wanted to see how painful it was to run on a full stomach. 35:59