Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following:
1 – Take a full rest day. If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial to advancement in your training so if you choose to rest then have no regrets!
2 – Mobilize. Use your regular training time to mobilize. Find your problem areas and spend some time focusing on those areas.
3 – Active Recovery. This could be swimming (you can find our free swim workouts on our Competition blog every Thursday), doing a trail run, a low intensity row session or a run. I have provided a running option for those of you who’d like to start running again.
Warm-Up
Run 800 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30 seconds
30 second sprint @ 80% effort
Main Set
Three sets of:
Run x 800 Meters @ your mile pace
Rest 30 seconds
Run x 400 Meters @ faster pace
Rest 60 seconds
Sprint x 200 Meters (95% effort)
Rest x 2 minutes
Post your times to comments.
Cool Down
2 Minute Jog
10 Minutes of Static Stretching (Focus on Calves, Hamstrings and IT Band)
ROMWOD
30min Row – 6586m (2:13/2:15pace)
Making up for missing Monday, today I had: A. 5 rounds: NFT 200m kb fr carry :60 plate overhead hold 25 :60 wtd plank 25 B. 5 sets: rest 3 min 3 front squats (heavy) 6 bj over 24″ 9 burpees afap C. 30-25-20-15-10-5 bike cals wall balls Short day today. My work day got wonky. 🙂 A. Done. used 35 dbs for FRC and 25 for wtd plank. FRC is feeling better…:) B. done. FS at 145, no lifters. BJOs very smooth and fast. Burpees too. Each round took about 1:15-1:20. C. Ran out of time in the am… Read more »
Hinshaw Running
(12) 400M runs with :30 rest in between each run.
Kept all runs between 1:29 and 1:37
Fast Dean!
Thanks Nichole! I wish my legs today were with me yesterday when I did Nancy.
Rowed for 15 minutes at 60-70% MHR (177 cals, 3137m, 19 s/m).
Assault Bike for 15 minutes at 60-65% MHR (100 cals).
20 minutes of mobility work before and after.
Will use the summer to finally get some endurance (primarily running but also biking).
AM: 5,3 km run / no time and
PM: 5,9 km / 22 min bike-ride.