Rachael Enjoying Her Post Recovery Drink!!
I. Post Recovery Workout Routine:
This is where I will allow all Vagabonds to deviate from the Paleo Recommended Foods List. After a workout, a protein shake or sweet potatoes meal will be allowed. You should mix water with 20-45 grams of protein or have a serving of sweet potatoes from 3 to 9 ounces. This will be the only time to deviate from the Paleo Challenge. Post Workout Meals are very important to recovering from the day’s workout and also replace the glycogen stores that you depleted during your workout. The Post Recovery Meal is one of the most underestimated elements of reaching that top pinnacle axis of elite fitness. It has been shown through studies and countless accounts from elite athletes that Post Recovery with the right amount of protein and carbohydrates can greatly reduce soreness and allow you to recover quicker from your previous workout. I have noticed a great deal of Vagabonds indulging in this post ritual meal ranging from whey protein shakes to hearing about athletes using the sweet potatoe recipe to ensure a speedy recovery from your hard day’s workout.
II. “Saturday Sweat Fest” Workout of the Day and Class Schedule:
A. Morning Class Schedule:
9:00 am
10:00 am
B.”15 Minutes of Heaven”(5 sets of the following movements):
*Compare to June 9th, 2010*
*Level 1*
5 sets of: 3 Minutes on/1 Minute off
12 Squats
10 Sit-Ups
5 Banded Push-Ups
*Level 2*
5 sets of: 3 Minutes on/1 Minute off
15 Squats
10 Sit-Ups
5 Push-Ups
*Level 3*
5 sets of : 3 Minutes on/1 Minute off
15 Squats
10 GHD Sit-Ups
5 Clapping Push-Ups
Post Number of Rounds Completed to Comments.