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
For times:
Run 2 Miles
Rest 2 minutes
Run 1 Mile
Walked 2 1/2 miles ran 1 mile
Awesome job!!
One day behind, sorry for double post from day before but need the day to be accurate when referencing back
SHSPU 33,10,5 (haven’t done then before but I think this is a PR, please keep programming handstand holds I think they helped tremendously)
DL + ring muscle ups
335,365,390. 350,385,405 felt strong all touch and go
Ring muscle ups did 5,5,5. 6,6,6
Haven’t done these in two months but felt better then ever I don’t get it.
Emom conditioning everything under :20 used a 60lb db
Did 15cal in 15 seconds every round ( first time for this also)
You got it Domenick!!
Yay for your ring muscle-ups!!!!!!
Ran 2 miles in about 19:20 min
Ran 1 mile in about 10:40 min
Felet god to flash the legs!
So good right!!! Love getting a running session in on Thursdays!
A day behind
DMA and crossover symmetry done. Left shoulder still not 100% so smashed it too
A. SHSPU density test 21+10+6. Same as last time (22/9/6). First rd 3×5 then 2×3. Second rd 4/3/3. Last round 3/2/1
B. DL 6@205/4@225/2@245 then 6@215/4@235/2@255
Did 3 bMUs during rest. No misses
C. EMOM was a good one! AB took 30-32s. Tried to stay around 75 rpm. About 35s rest at other stations
Strong work with your deadlifts!
A. 30 minutes of tissue smashing and mobility work
B. Two sets of Crossover Symmetry work + 5 KB windmills
C. Monday’s optional bike (Echo Bike): 12, 12, 13, 12, 11, 11, 11, 11, 11, 11 = 115 cals
D. Another 15 minutes of tissue smashing and mobility
Great job Marc!!
Thank you Nichole!
Optional Run Session
2 miles – 14:48
2 min rest
1 mile 8:01
Total time 24:49
Awesome runs!