6.26.14 Training Session (1)

Workout 
800m Jog Matrix (switch patterns every 200m)
Then:
2×5 Band Tears 
3×8 “TWYs” with tubing
4x30m KB Around-the-Waist Walks (15m clockwise, 15m counterclockwise) 
4x15m “Strict” Lateral Bear Crawls (2x left, 2x right)
4×10 DB Goblet Squat
Then:
1:00 minute KB Leg Swings (contra-lateral loading), L/R +
1:00 minute Medicine Ball Overhead Leg Swings (ipsilateral loading), L/R +
1:00 minute KB TGU (30s down, 30s up), L/R
Rest 2-3 minutes
2 sets
Then:
8x (each) Primal Step-ups +
15x Banded Eccentric Enhancement KBS +
20x Runner’s Bridge 
Rest 2 minutes, 3 sets
Then:
3×6 Wall Walks, slow and steady
 
Coach’s Comments
N/A
 
Photos
Ahh, recovery day. These programs are fun to put together. They are challenging, but not in the same way a "normal" workout is. The goal is to deload and place as little stress on the body as possible, but at the same time promote circulation and get the body moving in a way that makes you feel good and ready to train hard again.

Ahh, recovery day. These programs are fun to put together. They are challenging, but not in the same way a “normal” workout is. This picture has nothing to do with today’s workout. But there is a message. The harder one trains the more effort they must place on recovery. The goal should be to make more deposits than debits. A hard workout is a debit. So, in order to balance your books and stay in the positive you must make more deposits than debits. For example, 8 hours of sleep, a massage, supplements, foam rolling, self-care, water, etc. These are all things that help you balance the stress of training and ultimately make progress. Too many debits and not enough deposits is a recipe for injury and poor performance.