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Thursday, 8/4/16

3
Aug

Thursday, 8/4/16

Rest/Recovery Day

A) Options
1) Rest day first
2) Make-up Mon/Wed second
3) Active recovery on your own is the third option
Note from the Coach;
If you put in the work, you NEED to put in quality rest time as well to GET BETTER! Appreciate this well earned day off.
B) Active recovery option:
Ride/Row 90 seconds
Rest 90 seconds
x5 sets
..then..
3 rounds
15 GHD hip extensions/Russian KBS 32/24kg
10 Pushups
5 Strict Chin-ups
..then..
Ride/Row 90 seconds
Rest 90 seconds
x5 sets
Recovery Notes;
-Riding/Rowing pace ought to get you breathing somewhat hard each Work period; Keep the damper low on the Rower (2-5) and the strokes per minute high (32+)