Morning routine: 3x 20min sauna sessions with 1min cold bath intervals. Heat shock therapy.
Afternoon. 4Q hip mobility session, 4 exercises 3 rounds.
Evening: watching favourite comedy movie while running over muscles with a Muscle gun.
LAR and GPR active Recovery day after BJJ training
Work-In
Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
WK8 GPR Morning Recovery: Steam or Sauna
Horizontal Loading
20 mins in sauna at 55 degrees Celsius followed with 1 min of sitting in the cold ice bath. this is repeated 3 times.
GPR
Recovery: Steam and/or Sauna
Spend a minimum of 10 minutes in a Steam and/or Sauna
| Set | Time | Rest |
|---|---|---|
| 1 | 20 min h:m:s | 1:00min (h:m:s) |
WK 8 LAR Afternoon 4Q recovery session
Giant Set
x 3
4Q Recovery circuit.
LAR
ULT
Step Posterior with Overhead Reach
reps
10reps each side
intensity
2-3
Tempo
controlled
Rest
0
reps
10reps each side
intensity
2-3
Tempo
controlled
Rest
0
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10reps each side | 2-3 RPE | Controlled | 0 (h:m:s) |
| 2 | 10reps each side | 2-3 RPE | Controlled | 0 (h:m:s) |
| 3 | 10reps each side | 2-3 RPE | Controlled | 0 (h:m:s) |
LLT
LAR
Half Kneel Loaded Shoulder Flexion
reps
10 each side
intensity
2-3
Tempo
controlled
Rest
0
reps
10 each side
intensity
2-3
Tempo
controlled
Rest
0
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 each side | 2-3 RPE | Controlled | 0 (h:m:s) |
| 2 | 10 each side | 2-3 RPE | Controlled | 0 (h:m:s) |
| 3 | 10 each side | 2-3 RPE | Controlled | 0 (h:m:s) |
Wk 8 LAR/GPR Evening Recovery
Horizontal Loading
relaxing Parasympathetically at home watching a comedy using a muscle gun to run over the muscles of the back and legs. moving the muscle gun from the foot, to the calves, to the hamstring, quads, glutes, hip flexors.