Tuesday, June 26, 2007

Recovery and Rewards

Last night I made a point to take time for recovery.  I left work on time, went for a 3 mile walk with my wife, had a good dinner, and spent 45 minutes stretching and doing soft tissue work.  Sleep was a little short at 7 hours, but I woke up this morning and walked into the garage feeling good.  Given that sitting and walking were difficult by the time I got home yesterday, the recovery work paid off.  

This morning I did:

12k Kettlebell Warm Up
Snatches: 5/5x16k, 20k, 24, 24k; 8/8x20k
Overhead Barbell Press: 5x45lbs, 65lbs, 85lbs, 95lbs; 4x95lbs; 5x85lbs
V-bar (between sets): 1/1x90, 100, 110, 110, 110, 110, 110, 125
Renegade Rows: 5/5x16k, 20k, 20k; 8/8x20k

That's it.  It doesn't look like much written out, but it was a lot of work.  I seem to do better with many sets than I do with heavy weights or high rep sets.  The sets of 8 on the snatches and renegade rows exposed a definite weakness in my conditioning.  I will spend most of the summer building up my volume and work capacity.

Morning workouts are definitely the way to go for me, especially when coupled with a strong focus on recovery.  I look forward to Thursday.