I have been contemplating posting and scheduling a recovery week. But after reading a bunch of articles and trying to figure out which to post and what to do I suddenly came to the realization that I wasn't ready for it. The OUTLAW de-load and 1RM weeks were a good recovery for me. So I am going to hold off.
If you haven't heard this in awhile, here it is. 'IT IS ABOUT WHAT YOU WANT' or in this case 'NEED'. If you need a recovery week because you have been competing, or are sore and beat up, or you have plateaued and need it. There is nothing wrong with it. Google recovery week and you find many stories about the benefits and the gains after it. I just am not ready so I am not scheduling it.
If you do partake in a recovery week, you can still be active. Do the work outs cut the reps/weights in 1/2. Work on mobility and range of motion....(those that are lacking in the Overhead squat, squat, Handstand.....)
Most importantly, do what you want, and be smart!
Ran 5K pushing a stroller 34:25. The wind was not helpful.
ReplyDeletedid BB Gymnastics from yesterday. 70# on the snatch
95# on the cleans. Should have done more on the cleans but I do feel pretty wiped out.
Next week I want a long upper body/core wod. I remember one that was 7 RFT of OHS, Snatch, Clean, press, Sumo DL, Push ups, thrusters. Any suggestions about what to do or what order to do it in? Also, I'm thinking about switching it up and alternating each week with lifting first or running first.
Sunday, ran a 1.5 miles slow to warm up.
ReplyDelete5 RFT
7 reps each of
- OHS
- Hang Snatch (power, couldn't stabilize the weight and catch it in squat for reps)
- Press
- Thrusters
- Sumo DL high pull
- Strict Push ups
- Weighted sit ups with 25#
All lifts were done at 85#. Picked weight based on what I could do for 7 OHS. Multiple bars and I'd have gone heavier on the presses & SDLHP.
Time 49:30
Oof! Good WOD, Tim.
ReplyDeleteThanks for the comments, Joe. Ironically, I was feeling really good Thursday and Friday. Shoulders and elbows really hurt Saturday from the MUs, but I think I'm going to see how the snatches go tomorrow. So much for all my whining midweek!
Tim- hate to say, but w/o knowing what you are looking for, its hard to say what is best. If you want a faster run time and better 5k, run first. If you want to keep your body on edge, change it up. I like the run first 'cause its a good warm up.
ReplyDeleteMy mid term goal is to 215 by the end of Feb with good functional strength and flexibility. My hope is that at that weigt I won't have so much extra padding arond the chest and torso. I'm on track to make it. But I need to keep building muscle for all the obvious reasons. But I'm with you on running first to lossen up. What I'm think would be a short run to warm up. A hard / heavy lift followed by a longer (2 miles) run.
ReplyDeleteya know...I could probably summarize this like Kevin Spacey did in American Beauty...
ReplyDelete