Monday, April 16, 2012

Recovery 2 weeks resuts

Here's what I did during my 2 recovery weeks after all. I had to adapt because of my very tight schedule, so anytime I could not go to the gym and was stuck home, I had to stick to a recovery protocol. The basic idea is lighter charge than usual, done as fast as I can while keeping a good form.

Monday April 2nd (gym)
Turkish get ups 65 lbs / 1 rep / 3 sets / 2min rest
2 handed dumbbell swings 45 lbs / 75 reps / 1 set

Wednesday April 4th (home)
Chin ups 0 lbs / 5-6 reps / 3 sets / 2min rest
1 handed snatches / 3-4 reps / 3 sets / 1 min rest / switch sides
2 legged 1 dumbbell squat 40lbs / 3-4 reps / 3 sets / 2min rest

Friday April 6th (home)
Chin ups 0 lbs / 5-6 reps / 3 sets / 2min rest
Push ups / 8-12 reps / 3 sets / 2 min rest
2 legged 1 dumbbell squat 40lbs / 3-4 reps / 3 sets / 2min rest
2 handed dumbbell swings 40 lbs / 75 reps / 1 set

Monday April 9th (gym)
Turkish get ups 65 lbs / 1 rep / 3 sets / 2min rest
Chops 85lbs / 3 reps / 3 sets / 1 min rest / switch with lifts
Lifts 50 lbs / 3 reps / 3 sets / 1 min rest / switch with chops
2 handed dumbbell swings 45 lbs / 75 reps / 1 set

Wednesday April 11th (home)
Chin ups 0 lbs / 5-6 reps / 3 sets / 2min rest
1 handed snatches / 3-4 reps / 3 sets / 1 min rest / switch sides
2 legged 1 dumbbell squat 40lbs / 3-4 reps / 3 sets / 2min rest
2 handed dumbbell swings 40 lbs / 75 reps / 1 set

Glute-ham raise
Friday April 13th (gym)
Turkish get ups 70 lbs / 1 rep / 3 sets / 2min rest
Chops 90lbs / 3 reps / 3 sets / 1 min rest / switch with lifts
Lifts 60 lbs / 3 reps / 3 sets / 1 min rest / switch with chops
*Glute-ham raise o lbs / 3 reps / 3 sets