Recovery Week July 19th Thru July 22nd 2011

After Monday of this week I allowed myself some time for recovery to allow my body to 'reboot' and refresh. During this time, I still remain active but just no over exerting resistance or cardio exercises. The body needs time off to get heal and get stronger. This recovery period began on after Monday the 18th. Monday I had one last short intense workout before the rest period. Listed below is the log for this week.

Monday

Location: Howard HS Track & Football field

Warm-up:

TRX assisted dynamic warm-up

1 Football Field Suicide (25yd, 50yd, 75yd, & 100yd semi-sprint)

TRX Circuit 2x

1 x 40 Windmill Lunge (20 each side)

1 x 100 Jump Rope

1 x 10 Pikes

1 x 100 Jump Rope

1 x 10 Oblique crunch

1 x 100 Jump Rope

1 x 20 Single Leg Burpbee (10 each side)

1 x 100 Jump Rope

1 x 15 Clutch Curl

1 x 100 Jump Rope

Hill Sprint 25 yd

1 x 10 up & down

2 x 100 Jump Rope

TRX Stretch

1 x 6 up & down

1 x 100 Jump Rope

TRX Stretch

1 x 4 up & down

2 x 100 Jump Rope

Cool Down

TRX Static Stretch

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Tues July 19th (RECOVERY)

Location: National Mall Washington, DC

Walk 20 mins

Static Stretch

Power Walk 20 mins

Static Stretch

Walk 20 mins

Static Stretch

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Wed July 20th (RECOVERY)

AM Location: Capitol View Fitness Studio, SW Washington DC

20 minutes for TRX assisted dynamic drills & flexibility training

PM Location: Howard HS Track, Columbia Md

1 hour Walk and Dynamic drills

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Thursday July 21st

Location: Pool

30 mins of light water drills (running in place, leg lifts, calisthenics)

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Friday July 22nd

Location: My Ass (Complete rest day while traveling)

Mental preparation for the weekends grueling workouts.