Active Recovery Day
A. 4 rounds
Sled March- 2.5 minutes out (return ~30s faster) 70/45#
10 DB FR squats 25/20#
1-2 Rope Climbs
60s Bretzel 1 or 2 (each side)
- Attach the straps of a sled to the the back of a weight belt and walk at comfortable speed. Your stride should simulate a running stride. Knees high, stay upright, and do not excessively lean forward. If these weights are too difficult or easy, feel free to modify them.
- Alternate between Bretzel 1 and 2 each round. 1 hits the anterior chain and 2 hits the posterior chain. If these are new to you, google it or ask a teammate.
- For the rope climbs, focus on perfect binds, smooth descents, and getting the most out of each pull.
B. Yoga or Romwod
We recommend attending the 6:30 "Deep Stretch" class at the gym. If you cannot make it, perform Romwod.
Hang Muscle Snatch + Snatch pull under- 3 sets of the following complex: 2x1+1
Jerk balance- 3x5
- Perform both movements with an empty barbell
D. Foam Roll, Cryo, normatech, epsom salt baths, etc.