Deep Comp - 07/16/15

Rest Day Protocol

If you weren't able to complete any of the below recovery methods the last couple weeks, we definitely recommend you try and find the time today. Not only is this week the culmination of our first progressive overload cycle, but it is going to lead us into our next cycle. If you are dealing with any nagging pains or issues, please get ahold of me or Chip so we can help take care of them. The most important part of improving is staying healthy and knowing your body. 

Active Recovery

Spend 20-40 minutes doing one of the following at very low intensity:

  1. Row (18-20 stroke rate, work on stroke efficiency and mechanics)
  2. Assault Bike (very low rpm, sit and chat with people in classes)
  3. Cycling (if you have a bike, go ride it around)
  4. Swim (soak up some vitamin D at a pool and relax)

Mobility / Corrective Movements

Spend 15-30 minutes going through various mobility drills that address your main problem areas. Talk to a coach for ideas and recommendations. If you have imbalances, spend some time going through light movements that are corrective in nature. 


  1. Single Leg RDLs / Hip Extensions
  2. Scapula Training with Crossover Symmetry Drills
  3. Anti-Rotational Core Work
  4. Bell-Up KB Presses
  5. Rolling Drills

Passive Recovery

These are recovery methods that don't require you to do any activity. This could be getting a massage, doing Cryo, soaking in epsom salt, taking a contrast shower, etc.


Your body needs the right building blocks to recovery damaged tissue, replenish depleted glycogen stores, and reduce CNS fatigue. Off days are perfect for meal prep and planning out your fueling for your next workouts.