This is a passive recovery session. Designed to focus on helping tissues and joints regenerate with a water recovery protocol to enhance CNS balance.
RG L3 Passive Water Recovery
Work-In
Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
Water Recovery Protocol
Horizontal Loading
This is to help regulate the ANS.
GPR
Recovery: Pool Float
Relax in a pool and focus on floating, breathing slowly. Gentle lap swimming is also permissible.
| Set | Time |
|---|---|
| 1 | 20 min h:m:s |
GAR
ULT
Contrast Bath or Shower: Cold->Hot Immersion
The Cold Immersion to Hot Immersion or contrast bath/shower is used to help deliver nutrients to the body by enhancing fluid dynamics and help enhance the lymphatic system to remove wastes from training.
Use as a part of a recovery day, not between competitive events or during multiple events in a day. Can be used at the end of a training session if it's the last thing you do that day.
PROTOCOL:
1 min Cold (50F): 1 minute Hot(104F)- End after Hot
7 times
| Set | Reps | Time |
|---|---|---|
| 1 | 7 | 2 Min Each h:m:s |