Hey Old Cityzens!
I hope you had a great weekend and are ready to get back to work.
I wanted to start off with a discussion about post-workout recovery. This isn’t just referring to the 10-15 minutes of mobility after the workout that we prescribe in the gym to help down-regulate the body, but it goes beyond that to the 2-36 hours later and leading up to the next workout. This past week was a rough week, especially with high volume squats and lunges on Monday and Wednesday. And if you come a minimum of 3x between Mon-Fri, we’re talking 45 minutes of 7,200 minutes, that’s not enough time to recover. For recovery, I’m talking about nutrition, hydration, low stress, sleep, and active recovery (walking/moving around and not sitting all day) to name a few things.
How did you make use of your time outside of the gym to recover from each workout and get ready for the next?
Check out this article about efficient recovery post-workout.
Onto the workouts for the week…
Monday – Power cleans for strength. For some, this will be a chance to work on strength, and for others a good chance to hone their technique to work on fast elbows and good footwork. The workout will be a good complement and possibly a challenge on your grip.
Tuesday – The workout again will complement the strength, but it is also strength based. So think heavier weight and higher reps.
Wednesday – A good mix of rowing and kettlebells, and introducing a ‘new to some’ movement that should help you improve that hip hinge for a more powerful swing.
Thursday – Back squat day followed by a gymnastics based workout. Remember, when referring to gymnastics movements it’s not just bodyweight movements, such as pull ups, push up, and pistols, but anything that doesn’t utilize weight. Only your bodyweight will be used. Sometimes these are the most deceiving workouts.
Friday – Closing out the weekday with another kettlebell focused workout. I might have a slight bias towards using kettlebells, but they are a great training tool that allows for a full body workout all the time when utilized properly.
Saturday – Another deceiving workout in that light weight doesn’t always mean easy. Prepare to get in a little running all while doing a myriad of squats, presses, and other lifts
Sunday – Hero WOD! One of the originals.
Show up. Do work. Let’s have a great week.
