Recovery – Coach Milo

Last time we went over how sleep is the number one performance enhancing activity we can do. So if you haven’t read that then go do so here before continuing on. If you don’t have time to read both then read that! 🙂

Ever feel like you’ve been totally beat? No drive, wanting to just say “f*ck it” and stay home, or just walk your dog and call it a workout? Quite often, when you consistently train hard, you will have days when hitting the gym sounds like the worst idea ever. But, is that to be expected? Or, is there a way for you to train “smarter AND harder” without feeling like crap?

If you are hitting this wall then instead of thinking this program isn’t right for me or that blaming it on some external stressor, instead look at your recovery. The programming and training that we do here is tough and you all “get after” it non stop but very few of you are willing to recover as hard as you want to work. Which leaves you feeling like crap either a day in or 2 weeks. But at some point it will hit you.

If you want to sustain training for the long term you need to hit that balance right for you. We all have different stressors in our day to day lives which can make it difficult. Some good some bad but all will be affecting you in different ways which if not managed can lead to hitting plateaus or worse yet, injuries.

So how do we manage the recovery process ?

Each of these elements deserve a blog of their own so I’ll get working on that but in the mean time I’d say you should focus on 4 things:
1. Sleep (read the blog!)
2. Nutrition
3. Rest
4. Stress

1 Sleep
Simple. Go read the blog and go get some sleep! 🙂

2. Nutrition
Proper nutrition can be a hard thing but it doesn’t need to be complicated. Eat enough calories to fuel the work , base intake on ability to recover and body composition.

3. Rest
Don’t mistake activity for achievement. Just because you feel ok or you want to do another WOD or redo another qualifier again doesn’t mean you should or that its a sustainable training plan for you.
The rest is actually a training means which is just as important as muscular work, so that it should be employed skillfully” – Verkhoshansky, Yuri, and Mel Cunningham Siff. Supertraining. Verkhoshansky, 2009.

4. Stress
Address it. Do what you need to to reduce stress , whether at work or at home or even self imposed. Again not easy but first you need to recognise it to address it.

Whether you are working towards getting stronger, jacked, or increasing speed, your guiding light should be recovering from your training right. We can do a lot for you but it’s on you to apply the intended rest that supports the desired adaptations of these programs. Ask yourselves what are your goals and what are you willing to put into it both in and OUT of the gym.

Week 5 – June 18th – June 23rd


A) Deadlift
5 @ 65%
5 @ 75%
5+ @ 85%
AMRAP @ 65%
Superset with:
4 x 10 BB or Banded Glute Bridge

B) 21-15-9
Muscle Ups
SA DB OHS 22/16kg


A) Overhead Squat
5 @ 65%
5 @ 75%
5+ @ 85%

B) 5 Rounds:
400m run
30 Box Jumps 24/20
30 Wall Balls 20/14


Strong Man Work

A) Build to a heavy Yoke Carry

B)3-5 Sets Of a Lunge complex
4 Reverse Lunges Per Leg
4 Forward Per leg
4 Step Ups Per leg on a Knee height box

*Between each set complete
10/10 Heel Elevated Heel Bulgarian Split Squat
20 Sec L’sit/Tuck Hold
15 Hamstring Curls
Heavy carry of Choice


A) Shoulder Press
5 @ 65%
5 @ 75%
5+ @ 85
AMRAP @ 65%
superset with
5 strict toes to bar

B) 8 Sets:
:30 AMRAP Floor Press DB/KB
:30 rest
:30 AMRAP Ring Row
:30 rest
:30 AMRAP Cal Row
:30 rest


A) Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%
AMRAP @ 65%

B) 4 Sets:
8 Burpee
6 Power Clean 70/50kg
*3 min rest

*Note – The gym is closed on Saturday and Sunday due to the Affiliate Solutions Seminar, but if you have access to a facility and want to get after something, here it is!


1km Row
750m Row
500m Row
250m Row

Between each effort complete :
20 Ring Dips
20 Sit Ups
50 Double Unders

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