I was able to stretch out on the opposing muscles during rest periods and also stretched out throughout the day. So far, I was able to get in about 10 minutes of stretching. I will use the massage stick later as well. Yesterday and on Friday, I used the massager with the infrared lights on my legs to help out with recovery. I felt great after the workout and I wasn't huffying and puffing at all. Hopefully, I get to see what my conditioning level is like once I get back on the mats this week.
I am looking forward to see on how hard I can push myself during the rolls. I will be doing the same recovery techniques each day until NoGi Worlds. I plan on signing up this weekend.
Shoulder Protocol (Foward Arm Circles, Backward Arm Circles, and Wing Chun) - 3 sets - 120reps per exercise
Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps, and 275lbs - 5 reps
Barbell Bench Press - 300lbs - 10 reps, and 3 sets - 300lbs - 6 reps
Dumbbell Bench Press - 240lbs - 10 reps and 2 sets - 240lbs - 8 reps
Cybex Pulldown Machine (Supinated Grip) - 180lbs and 270lbs - 10 reps, 2 sets - 275lbs - 8 reps, and 270lbs - 6 reps
Horizontal Rope Machine - 2 sets - Level 5 - 1 minute
Cable Triceps Pushdowns - 3 sets - 100lbs - 12 reps
Reverse Fly Machine - 3 sets - 165lbs - 13 reps
Seated Medicine Ball Rotations with Feet Elevated - 3 sets - 16lbs - 20 reps