3.27.13 ARWOD

Active Recovery (ARWOD = Active Recovery Workout Of the Day)

  • 20-30 minutes of light-moderate cardio of your choice (optional)
  • 20-40 minutes of yoga

Active recovery days are fairly flexible. Pretty much anything that elevates your heart rate for 20-30 minutes will do. Hehe. Hehe.

I like to do intervals on the treadmill or stationary bike.

As for the 2nd part of the recovery, you read correctly. Yes, I said yoga. According to this article, by the website One Result, yoga’s benefits include “faster recovery, greater flexibility, and increased strength.” YEAH SCIENCE! YEAH BITCH! In addition, it provides a great mental catharsis and leaves you feeling extremely refreshed and ready to take on the day.

I usually do the 20 minute routine on the “Simply Yoga” app for iPhone. Seriously.


  • This (NSFW). Who said dubstep and yoga don’t go together?

3.25.13 SWOD


  • Work up to 3 rep max in power clean (sub hang clean if you don’t have bumper plates/ don’t feel comfortable doing power clean in your gym)
  • Take 3-4 minutes rest b/t sets to allow for full recovery


  • 5 rounds- 8 Thruster (115#), 20 sit-ups, 8 SDHP (Sumo Deadlift High Pull) (115#), 30 DU (Double Unders)
  • Prescribed Rest (b/t rounds): 60 seconds

Adjust thruster/SDHP weight as necessary for strength level. If unable to do double unders, sub 60 single unders (basically normal jump rope). If you don’t have a jump rope, do 30 jumping jacks. As much as possible, try to rest only during prescribed rest intervals.

Post times of conditioning workout to comments.


  • Today’s motivation is brought to you by Garrett, a 23 year old who doesn’t let down syndrome get in the way of pursuing his passion: MMA. I’m being serious, this is actually really inspirational. (That’s not Garrett in the still shot below if you were wondering…)