Recovery Week
Goals for the week:
Technique/Skill – Pick movements that allow you to work on technique/skill and work them at a low intensity with a focus on precision. Examples: Swings on Rings; High Hang Snatches; Double or Triple Unders; Split Jerks; Butterfly Pull-ups; Handstand Walk Practice.
Joint Health – Pick movements that promote joint (shoulder, elbow, wrist, hip, knee) and back health. Perform them at a low intensity with a focus on blood flow through the joint and proper mechanics. Examples: Turkish Get-ups; Deficit Deadlifts; Step-ups; DB/KB Presses; Ring Rows.
Aerobic Base – work through movements at a heart rate that would be comparable to a light jog or fast walk. This should help build an aerobic base and promote the delivery of oxygenated blood for recovery. Include low intensity biking, jogging, rowing, or other monostructural work with the movements listed above.
Neurological Maintenance – Complete important movements (squatting, upper body pulling, upper body pressing, pulling from the floor) enough that you maintain skill for more intense weeks.
Psychological Rest – Exercise at a level that is not mentally taxing and is enjoyable. Choose movements you do not typically do like static holds (e.g. Front Lever), plyometrics (e.g. Vertical Jumps), throws (e.g. Medicine Ball Throws), and carries (e.g. Farmer’s Carries). Spend 3 to 5 total hours in the gym and enjoy time doing other activities.
Example Workouts:
1) 20 Min EMOM
Odd: 1 High Hang Snatch + 2 Overhead Squats @ 50-60% 1 RM
Even: 15 sec. Front Lever
2) 20 Min EMOM
Odd Minutes: 3 Back Squats @ 65% 1 RM
Even Minutes: 7 Ring Swings
3) 16 Minutes of 80% Effort:
8 Ring Rows
2 KB Turkish Get-ups (53/35)
8 KB Bottoms Up Presses (35/18)
1:30 on AirDyne
4) 4 Rounds at 80% Effort:
10 Triple Unders
5 Snatch Grip Deficit Deadlifts @ 60% of Snatch Max
Jog 200m
5 Butterfly Pull-ups
320 Gym 