Active Recovery Day
A. Aerobic Restoration
20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace:
B. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C. Structured play
For 10-20 minutes, do exercises that have little to know eccentric loading. Like sled walks, farmers carry, front rack carries, body-weight walking lunges, rowing, air-dyne, band pull aparts and press-downs, to name a few. Perform these exercises either in a structured or unstructured fashion for the allotted time or task while focusing on having fun, increasing blood flow, good joint movement and aiding in recovery from the past training days.
D. Inflammation maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….
E. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
F. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.