Then, 5 rounds for quaity:
3 Split jerk @ 40% of today’s heaviest 1RM
6 Overhead lunge steps
Rest 1 minute
Post weights to BTWB
When we sit down to program the workouts for the week we do our best to make sure that we aren’t overloading on a particular movement or movement group, but it’s inevitable that there are going to be days when we wake up really sore. This could be do to the cumulative effect of workouts performed or even from just a single workout. I’m looking at you 150 wall balls. We try our best to make sure the programming in well rounded and varied, but sometimes we just decide to go after a certain area and when we do, there can be a few days in a row that lead to some days where it’s difficult to sit down or raise your arms.
So what to do on days that we wake up really sore or know that what we just did is going to leave us sore over the next couple of days?
There are ways to reduce post workout muscle soreness. From the minds over at The Poliquin Group I present to you a few ways to help accelerate recovery.
Caffeine. In addition to being a useful for starting your day off, caffeine is also an effective in reducing delayed onset muscle soreness or DOMS. DOMS is the reason a workout hurts more 48 hours after being done versus 24 hours. The recommended dose is 5mg/kg of body weight pre workout to reduce muscle soreness.
Add some Ginger to your cooking. 2 grams of ginger has been shown in recent studies to reduce inflammation that coincides with intense muscle damage.
BCAA’s. Branch Chain Amino Acids aid in protein synthesis and reducing muscle breakdown as well as assist in conserving tissue during intense training.
Training more often can also help in reducing DOMS. The first workout may be a killer but continuously training will condition the muscles to be better prepared for the type of workouts performed inside the gym. It may seem impossible to move a few days after a really intense workout, but the best thing to do is get up and move around and get back into the gym.
For more great advice click HERE to read the full article at The Poliquin Group’s website.