8.28.14 Training Session (1), IWT

Workout, General Preparation
2×5 Wall Squats
2x15m Lunge with Posterior Reach
2x15m Bear Crawl Suicide (5m-10m-15m)
2×5 Shoulder Passes
2×5 OHS with dowel, perform 5x Duck walk forward and backward after final rep
3×10 KBS @ 40, 50 ,60
Then:
12x KB Headcutter @ 60/45# OR 10x BB Hang Power Cleans @ 115/65# +
400m Run +
2:00 minute rest
3 sets
Rest 5 minutes 
Then:
12x KB Box Step-ups (6 each leg) +
4x (10s Tuck Jump @ > 5 + 20s Explosive Step-up Hops) +
2:00 Rest
3 sets
Rest 5 minutes
Then:
300s Dead Hang Hollow
Every time you drop down from the bar perform 7x Reverse Burpees
Then:
Cool Down
 
Rest. It’s part of the program. 

That is, we can only really experience the benefits of training when we take time to recover. Few have the courage to rest. Yes, I said ‘courage’. It is common to fear taking time off because we so strongly associate work with improvement.However, the more we want or like to train the more emphasis we MUST place on rest/recovery. Over the next few days I will lay out eight of my top ways to recover from hard effort(s) in the gym so you can avoid burnout, plateaus, or worse, injury.Training drive is a major indicator of overtraining. The better your training drive the more recovered you probably are. The lower your training drive the less recovered you likely are. If you’re dragging yourself into the gym you’re wasting your time.One strategy for improving training drive or re-igniting the itch to get back into the gym is to take one entire week off every 6-8 weeks.

I’m on my fourth day and can’t wait to start training again. If you’ve been going hard for an extended period of time and are feeling less than inspired to get in the gym take an entire week off. You’re body and mind will thank you for it.

 

rest-day