Thursday, August 23
Join us this Saturday for a free community workout at 10:00 a.m. at Forest Hills Park.
Strength: Deadlift, 3-3-3-1-1-1
Conditioning:
4 rounds:
- 200m sprint
- 15 bench dips
- 10 bench jumps
-30 seconds rest-
Mobility: Calves
Rest Day
While I could write paragraphs about the importance of adequate rest, let’s keep this short and sweet. Rest days are critical for making progress; they are where your body recovers and adapts from what you asked it to do in recent workouts. If you aren’t taking a break, you aren’t reaping the benefits of your hard work. Period. (Note: “Oh, I just went for an easy 6 mile run” = NOT RESTING).
So, how to take advantage of your rest days to maximize your recovery benefits?
- Foam rolling and self-myofascial release with the lacrosse ball, especially for those of you with tight hips and shoulders!
- Find a favorite stretch at MobilityWOD and do it!
- Extra sleep
- Take a nice long walk
- Instead of a gym workout, try a kitchen workout. Nutrition–particularly adequate protein intake and adequate caloric intake from high quality sources–is critical for recovery and long-term performance. Plan out your meals and try pre-preparation to make future meals a breeze.
The rewards of rest day kitchen prep…
What’s your favorite rest day recovery activity?
Tuesday, August 21
Mobilize: Shoulders
Strength: Press, 5-5-5-3-3-3
Conditioning:
3 rounds for time:
- 20 pushups
- 500m row
Monday, August 20
Strength: Back Squat, 5-5-5-3-3-3
Conditioning:
3 rounds:
- 12 Kettlebell (KB) Swings
- 10 KB lunges
- 8 goblet squats with KB
-Rest 1 minute-
Count a 7 burpee penalty every time the KB touches the ground during the round. Perform burpees at the end of the workout.
Close: 2 minutes couch stretch, each leg
Looking to be more structured with your weekly meal planning? Visit Solidarity Eats for how we plan our weekly meals.
Solidarity Saturday: Free Community Workout!
We are meeting at 10:00 a.m. at Forest Hills park.
In teams of two complete:
50 Burpee Box-Jumps
immediately followed by
3 Rounds of:
- 200m Run
- 50 Sit Ups
Teams run together. Burpee box-jumps and sit ups can be apportioned in any way between the team (only one person working at a time).