Call it yoga, call it romwod, call it mobilizing, call it whatever you want but
if you have the 20 minutes to lift or throw yourself through another
conditioning workout, instead of guessing which body parts we’ll be
working in class the next day, work on lengthening the ones we used
yesterday. Take the downtime to relax your central nervous system (which
is the opposite of a class workout) and allow this stretching to open
you up, bring fresh oxygenated blood to areas that might need it after a
hard workout and set you up to move better overall.
Minutes Easy Jog/bike/row/swim - some will call it a recovery run but the
key word here is easy -we want to stay in our aerobic zone and move our
body with a lower heart rate than that of which we workout in - an easy
way to look at this is a pace that we could have a conversation with
someone while running and not be out of breath. This will again bring
some fresh blood in, move out some muscle waste or lactic acid and burn
some extra calories for the day in a more relaxed zone than that of
which class demands.
- Perfect Calisthenics - think short sets with perfect movement in mind - get
better at the common movements like pushups, sit-ups, pullups and airsquats
not to failure and not to exertion - move with purpose with the idea
of practice and efficiency in mind - keep total reps of each movement
between 30 and 50 and sets to 10 and under and make them perfect - Having
the ability to move your body efficiently and independently through
space is what will be the deciding factor as to whether or not you end
up in a nursing home or not so practice the basics often and you’ll be
better for it, do it consistently and see how all your other
movements benefit as well - believe me there is nothing worse than
seeing seemingly fit people do basic movements poorly, don’t be one of
them do them right or not at all.
- Practice difficult movements with light loads - movements like cleans, jerks, snatches and overhead squats always have room for improvement. The way we get better at these movements is with practice, the way to practice is with a controlled heart rate and low stress - work on building muscle memory and use loads under 50% of your max in any of these movements. Drill singles, video yourself, analyze what looks right and wrong, break the movements down with pulls, drops and pauses. This will be easy on your body but also allow you to move and feel like you accomplished something and fix the small things that class doesn’t always have time to focus on. Leave the PR’s for class and try to get better at moving correctly.
OR Lastly, just take it easy, go for a walk, play with your kids, learn about something new, maybe even practice a sport or take a lesson in something. Be OK with the fact that with consistent attendance you have and will have done enough work and if you are eating and sleeping right in between classes you will see the results from it. Less is more, I promise you. You can’t rush fitness, you can’t cram it in and you take shortcuts to it, the way to true fitness is with consistency, longevity and balance. Trust the process, work hard and it will come.
Class at 5PM and 6PM TodayConditioning:
As Many Reps as possible in 3,5, and 7 Minutes of:
60 Box Jumps
30 KB Sumo Deadlift High Pull 53/35
20 Power Cleans 115/75
10 Strict Pullups
*Rest 2 Minutes between AMRAPS
On the 2nd Minute for 14 Minutes complete:
1 High Hang Power Clean + 1 Hang Power Clean = 1 Power Clean
Start @ Roughly 65% 1RM Power clean