Building Back Up

[GreenMachineX]

I believe the thought here is that sleds are typically great for recovery because its almost entirely concentric. less damage, more blood flow, low impact. My preference is to hit them after squats or deads. This being my deload week, I was actually thinking of throwing them in, too. You don't have to load up 600lbs for a sled push to have a fun impact that doesn't destroy you. I like doing them as EMOTMs, personally. like 10-12+ rounds.

For your situation, 3-5 minute walks/pushes might make sense to help you develop that WOD type metabolic pathway conditioning. when I was in crossfit we targeted specific pathways independently (phosphagen at 0-20 second windows, glycolytic in that 2-3 minute window, and oxidative which I think we definited in like 8-20 minute wods but I believe is a much broader window than that scientifically.) anyways, only reason I bring that stuff up is cause I think different forms of conditioning are important. if I'm getting trashed on 1-5 rep squats then I think the bursts of sleds are helpful, but if I'm getting trashed during a 5-20 minute Church event then stairs etc might be good. or even walking back and forth with the sled for 3-5 minutes instead of the 30 second bursts.

I see. 3-5 minutes sled pushes sound terrible, but makes sense. Maybe I’ll start with 1 minute though lol

 

[GreenMachineX]

Decent workout today. Took 2.25mg lunesta last night instead of 3mg and felt stronger in the gym, so I’ll keep that or go lower after a week or so. Pull-ups still hurting though.

Bench 3 x 6/6/7 x 225
T-Bar Row 3 x 6/6/6 x 90
Seated BBOHP 4 x 6 x 150
Regular Pullups 3/3/3/3
Hammer Incline Press 2 x 9/8 x 180
Seated DB Lateral Raise 4 sets
Triceps Pressdowns 3 sets