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. Move through these stretches in the morning or after your training piece.
3 – Active Recovery. This could be swimming, doing a trail run, a low intensity row session or spending time on low impact movements. Whatever activity you choose to do should be a restorative activity and not deplete you for the remaining week of training.
Optional Run Session
Eight sets of:
200 Meter Sprint @ 90-95%
Rest 2-3 minutes in between
At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, complete the following…
Six sets for max reps of:
30 Seconds of Back Pack Ground to Overhead
Rest 15 seconds
followed by….
Six sets for max reps of:
30 Seconds of Bodyweight Get-Ups
Rest 15 seconds
followed by….
Six sets for max reps of:
30 Seconds of Goblet Squat
Rest 15 seconds
followed by….
Six sets for max reps of:
30 Seconds of 5 Smurf Jacks + 5 Air Squats
Rest 15 seconds
followed by….
Six sets for max reps of:
30 Seconds of Mountain Climbers
Rest 15 seconds
followed by….
Six sets of:
30 Seconds of Hollow Hold or Sit Ups
Rest 15 seconds
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Coaches Note:
The intention of today’s session is to work on pushing through the burn. There are a lot of short effort intervals in this work, but these movements have been chose to ensure that you will not fail a repetition. This will allow you to consistently make the decision to lean into the burn you are experiencing and give it your full effort. Stay focused on the movement you’re doing; do not think ahead and worry about what’s next, just stay locked in on good movement quality and solid effort. Trust us…you’ll be fine.
At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, complete the following…
Six sets for max reps of:
30 Seconds of Alternating Dumbbell Snatches
Rest 15 seconds
followed by….
Six sets for max reps of:
30 Seconds of Bodyweight Get-Ups
Rest 15 seconds
followed by….
Six sets for max reps of:
30 Seconds of Goblet Squat
Rest 15 seconds
followed by….
Six sets for max reps of:
30 Seconds of 5 Smurf Jacks + 5 Air Squats
Rest 15 seconds
followed by….
Six sets for max reps of:
30 Seconds of Mountain Climbers
Rest 15 seconds
followed by….
Six sets of:
30 Seconds of Hollow Hold or Sit Ups
Rest 15 seconds
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Coaches Note:
The intention of today’s session is to work on pushing through the burn. There are a lot of short effort intervals in this work, but these movements have been chose to ensure that you will not fail a repetition. This will allow you to consistently make the decision to lean into the burn you are experiencing and give it your full effort. Stay focused on the movement you’re doing; do not think ahead and worry about what’s next, just stay locked in on good movement quality and solid effort. Trust us…you’ll be fine.