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Strength & Conditioning: Eva Twardokens – Adrenal Fatigue Recovery Cycle, Week 4, Day 4

This program is meant for the person who is not efficiently secreting cortisol and feels tired much of the time. It combines strength, sprints, walking, gymnastics, and a sport of your choice.

Eva Twardokens

Written by Eva Twardokens Last updated on March 13, 2014

EDITOR’S NOTE: These workouts are designed by Eva Twardokens. Eva is a two-time Olympian in Alpine Skiing (Albertville and Lillehammer) and a twelve-year veteran of the U.S. Ski Team. She also is a masters weightlifting champion. As a sought-after coach and consultant, she offers seminars, functional nutrition testing, and coaching to sustain training and optimize health. Learn more about Eva and her work at her website, Eva T. Strength and Conditioning.

The program is meant for the person who is not efficiently secreting cortisol and feels tired and flat much of the time. This person is also destroyed by hard workouts – initially feeling great, but hitting rock bottom a few hours afterwards. The athlete will also have a lot of soreness and unexplained aches and pains that no amount of rolling or mobility will fix. The significant reduction in cortisol secretion affects the body’s ability to reduce inflammation, and so recovery from workouts becomes difficult.

To help you recover from fatigue and get your cortisol levels back to normal, the program incorporates five elements:

  • Strength
  • Sprints
  • Walking
  • Gymnastics
  • Sport Day

The workouts will be posted six days a week. To learn more about the programming, you can read my article here. Enjoy the workouts and good luck in regaining your health and energy!

Week 4, Day 4

Deadlift 3×5

Use your last week’s 3×3 weight for your work sets. Space out your warm up sets of five evenly to your work set weight. It should take you 4-6 jumps to get to your work sets.

Bench Press 3×5

Use your last week’s 3×3 weight for your work sets. Space out your warm up sets of five evenly to your work set weight. It should take you 4-6 jumps to get to your work sets.

Met Con:

Bar only, 7 minutes of:

  • 5 Hang clean and press
  • 5 Tall clean and press
  • 5 Clean and press

Do these movements without rushing and with perfect form. Try to keep moving.

Eva Twardokens

About Eva Twardokens

Eva T. is a two-time Olympian in Alpine Skiing (Albertville and Lillehammer ) and a twelve-year veteran of the U.S. Ski Team. She has won six National Championships, won a world Championship Bronze Medal, and is a World Technical Skiing Champion. She also is a Masters Weightlifting Champion. In 2011 she was inducted to the U.S. Ski and Snowboard Hall of Fame. She is now sharing her experiences from her athletic career and her knowledge in the Health and Fitness realm. As a sought after coach and consultant, she offers seminars, functional nutrition testing, and coaching to sustain training and optimize health. You can learn more at her website, Eva T. Strength and Conditioning.

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