SPORT: W5W2 Active Recovery II
This is our transition week between the first and the 2nd phase of SPORT, which we call the active recovery week. There are only two workouts this week – both metabolic hypertrophy workouts. The Strength and GameDay workouts will resume next week.
Don’t skip this week. Active recovery is crucial. We spend an inordinate amount of time breaking down our bodies with exercise and often forget how important our “off days” are. We’re not professional athletes. We work from 9-5, have a family, often sleep less than we should, and eat poorly more than we want to. In other words, we have stress, and sometimes, lots of it. Adding a bunch of exercise without proper recovery will do more harm than good – burnout, fatigue, and even injury.
So, take it easy this week. Two 30 minute workouts are all you need. And even during those workouts, take it easy. Don’t push yourself too hard because next week we start a new 4-week phase, which will push you harder than the last phase.
The Workout:
1A. Close-grip Pushups x 10 reps
2A. Landmine Squats x 10 reps
3A. Farmer’s Carry w/ body weight x 140′
As many rounds as possible in 15 minutes.
1B. Wall Ball Toss x 10 reps
2B. Landmine Row x 10 reps
3B. Sled Push x 70′
As many rounds as possible in 15 minutes.
