You wanna train like a competitor? You better recover like one.
This week your goal is to spend an equal amount of time recovering outside the gym as you do training inside the gym. 1:1 — In other words, if you train for 6 hours this week, you have to recover for 6 as well.
8 hours of sleep, proper hydration, nutrition and supplementation do not count as recovery. These are the most basic requirements – if you don’t do these already, you should feel a deep sense of shame 🙂
Foam rolling, ART, Airrosti, mobilizing, yoga, acupuncture, massage, ice baths, Epsom Salt baths, light rowing, walking, meditation, swimming, light dynamic tri-plane movement – these are all ways to recover.
Don’t not do it.
Week 31 Training: 14.02.04
A. High Bar Back Squat: 10×3@75 – EMOM
Notes: Each set of 3 should be completed as fast as possible – no rest at the top or in the bottom. Full ROM is expected.
CONDITIONING, Part 1
B. Beep Test, Rest 2 Minutes, 2 Minute AMRAP Shoulder to Overhead @ 165/110#
Notes: The beep test is a classic test of fitness. To administer the test, I recommend the free iPhone App called: “Beep Test FREE”. You will place two cones 20 meters apart. You must run between the cones, making it to the cone AT or BEFORE the beep. You will continue on in this fashion until you can no longer reach the cone by the beep. Your score is the number of rounds completed successfully before falling off pace. Rest two full minutes after you finish, and then complete your 2 minute S2OH AMRAP.
C. 50 Strict Chest-to-Bar Pull-ups
Notes: 10-Minute Cap
CONDITIONING, Part 2
D. Beep Test, Rest 2 Minutes, 2 Minute AMRAP Shoulder to Overhead @ 165/110#
Notes: This is not a typo.