Active Recovery


20 Min Clean and Jerk Practice

  • Work up to 5 x 2 heavy hang cleans
  • Push Jerk on second rep

Work Out

21, 18, 15, 12, 9, 6, 3

  • Assault Bike at a 75 rpm pace
  • Air Runner at a 6.5mph+ pace
  • C2 Rower at a 1200cal/hr pace
  • Ski Erg at a 1000cal/hr pace
  • + 15 GHD Sit-ups between rounds

Active Recovery

If you do anything at all, make sure it is at a moderate to light pace. Don’t over do it. Let your body recover.

21, 18, 15, 12, 9, 6, 3

  • Assault Bike at 60-65rpm pace
  • Air Runner at a Jog
  • C2 Rower at 900cal/hr pace
  • Ski Erg at 700cal/hr pace
  • 5 GHD Situps

Shoulder Stability

Y T W’s

2.5 – 5lb each arm
2 x 8

Internal & External Rotation

Band or Cable Machine
2 x 8

Face and Rhomboid

Band or Cable Machine
2 x 8

Snatch Mobility

Overhead Squats

2 x 5

Sots Press

45lb bar
2 x 5

Work Out

21, 18, 15, 12, 9, 6, 3

  • Assault Bike at 70rpm pace
  • Air Runner at 6mph+ pace
  • C2 Rower at 1100cal/hr pace
  • Ski Erg at 900cal/hr pace

Active Recovery

5 rounds

  • 5 ring dips
  • 10 Reverse 2 Leg Bicycle Kicks on Pull-Up Bar
  • 15 Air Squats
  • 1600m easy pace Bike (50rpm or less on Assault Bike)

The reverse bicycle kicks are a progression exercise for butterfly pull-ups.

Reverse Bicycle Kicks

  1. Take a Pull-Up Position
  2. Keep Feet Together
  3. Point Toes
  4. Pull knees up towards the chest
  5. Push feet behind and down
  6. Cycle through

Active Recovery Day

  • Spend time outdoors walking

Active Recovery

Shoulder Stability and Mobility

Pec Fly Stretch 

1 x 8 (5lb dumbbell)

Banded Face Pulls

1 x 20 (15lb band)

Banded Angels

1 x 10 (15lb band)

1-arm KB shoulder press

2 x 8 – each arm w/ 25lb kb

KB Front Rack Carry

1 x 100m (25lb kb in front-rack in each arm)

Single Arm KB Waiter Walk

1 x 50m each arm (25lb kb)

Elevated Over Head Squat

3 x 10 (empty, 15lb training bar, 25lb plate or dumbbell)

Play a Sport

  • Pick up game of basketball or
  • Volleyball
  • Racquetball
  • tennis
  • etc

Active Recovery

Take a walk or a run in your community to support a cause.

Today, we supported End Alzheimer’s®, a disease that has impacted our family along with many of our friend’s families by partaking in a community walk in the rain.

Active Recovery

Do some light accessory work, or play a pickup game of basketball or another sport like volleyball.

Active Recovery Day

Play a sport.

Today, I played volleyball.

Active Recovery! 

Enjoy some light rowing, running, or walking and some light accessory lifting.


DB Upright Shoulder Rows

3 x 8 each arm @ 25 to 35lb

DB Strict Shoulder Press

3 x 8 each arm @ 35lb

Banded Hip Flexor Raises

3 x 8 each leg