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)
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)
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. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.
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…)
This could be a lot of things, but think in terms of compression, contrast baths, salt baths, Cryo Therapy, etc….
Monday: Back Squat + Tabata Couplet
Tuesday: Kipping HSPU + 15.4
Wednesday: Muscle ups (Pullups) + Rowing Intervals
Thursday: Open Gym
Friday: Deadlift EMOM + Triplet
Saturday: Yoga + Teams of 3
Sunday: Open Gym