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 30 minute tempo run. Whatever activity you choose to do should be a restorative activity and not deplete you for the remaining week of training.
Optional Run Session
Four sets of:
1000 Meter Run
Rest 3 minutes
PISTOL PRACTICE E2 FOR 16 = 3/4/4/5/5/5/6/6
RMU PRACTICE = 1 EVERY 30 SEC FOR 2 THEN E 45 SEC FOR 10
RUN 800M/ R3 = 4:11, 4:08, 4:04, 3:50
Four sets of:
1000 Meter Run
Rest 3 minutes
4:36/4:49/5:19/5:23
2.5 km dog jog (7min, lots of stopping/6:30 less stopping more hills/3:15)
Clean and jerk from other day—115# with a full squat, building back to doing those again.
Catching up from Tuesday.
A. Tempo FS built to 4@160#
B. Clean and jerk EMOM 125/135/140/145/150#
C. 3 RFT 2 RC/4 SC@125 in 3:34
D. Death march with 25# db
So fast – great job!