Recovery Strategies

Your recovery-to-training ratio is most likely ideal if you consistently see improvements in the gym, your health is good, and your injuries are minor and under control. However, you may need additional recovery days if you aren't making any progress in the gym, have acute or chronic ailments that don't seem to go away, and feel exhausted all the time.

The only way to know is to track your progress, including your nutrition, exercise, health indicators, and mental state.

If you're tired, it's more than a lack of recovery. Stress and sleep make this data-keeping simple, but diet may also be the culprit.

What to do on your rest day

After you've determined your rest day schedule, what should you do on your day off? Do you want to stretch and improve your mobility, do light exercise, or spend the day lounging on the couch?

The purpose of recovery days is to stimulate blood flow. You can accomplish that by moving with low-intensity exercises like cycling or walking, or you can forgo the workout and just do your usual warm-up and cool-down at home.

A contrast shower, which involves switching from a cold tub or whirlpool to a hot tub, sauna, or hot shower, is another method to encourage blood flow.

Additionally, stretching, massage, and foam rolling are excellent rest day activities that promote blood flow and speed healing. If you usually train in high-skill movements at high intensity, your rest days are a chance to give your nervous system a pause in addition to promoting blood flow.

If you hate the thought of missing a day at the gym, you can practice minor skill training on your rest day.

To read more on recovery strategies, click the following link: Recovery Strategies: How to Know When to Take a Day Off (and When to Keep Going)

Make-up Day

Thursday:

3 rounds for time of:

50 push-ups

50-meter front-rack walking lunge

♀ 75 lb

♂ 115 lb

Wednesday:

Every 1 minute, complete:

1 wall walk

3 deadlifts

5 toes-to-bars

Every minute, add 2 toes-to-bars. Complete as many rounds as possible until failure.

♀ 125 lb

♂ 185 lb

Monday:

For time:

40 ground-to-overheads with a ruck

1,600-meter ruck

30 ground-to-overheads with a ruck

1,600-meter ruck

20 ground-to-overheads with a ruck

1,600-meter ruck

♀ 35 lb

♂ 45 lb

Other options:

Reset

• binder will be available for those interested in this option.

Skills

Triangle Progression:

2 sets:

5 rounds of:

1 min Echo bike

1 min Row

1 min Ski

1 min Rest

Rest 5 minutes between sets.

Score is total cals accumulated across all sets and machines (1 cal = 1 point)

Enjoy!