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.
Running Session
For time:
Run 5 Miles @ 80-85% effort
Run this by feel. Pace comfortably such that you’re capable of holding even splits for each mile.
1000 m recovery swim – breaststroke, ~ 30 minutes
Catch-up day today
Tuesday’s 1.1 cleans @ 70-90% – 90/95/100/108/112/115#
Jerk Balances EMOM5 – 2 @ 75#
Jerks EMOM10 – 1 @ 70-75% – 4×90# / 4×95 / 100 / 105# (last two above percentages, but wanted to test how it felt). No pain! 🙂
Then did Monday’s back squats – 7 x 1 @ 85-88% – 3×155 / 2×160 / 2×165#
So happy there was no pain!
Hsw gymnastics
Class Deadlift build to a heavy 3/2/1
Just kept it on the light side 175/195/225
Gotta build strength back up
100 ft / arm x3 overhead carry 35 lb kb
Fun Erin!!
Did yesterday’s programming
A. Worked on c2b
B. FS at 165
C. Did 3 rounds in 29:37. T2b All UB but DUs all tripped up
Great job Vivian!!
15 minute roll and smash. Will follow up with stretching and light yoga tonight. Body assessment is surprisingly good. Hip flexors are a little tight from the Assault Bike volume, but other then that we are cleared for take off.
Fantastic to hear Denny!
Did yesterdays workout today, did not do so well.
2 + 431 reps (6 cals on assault bike)
Couldn’t do box jumps again today so did step overs and I did high knees instead of toes to bar, I just felt slow in general.
Knees bothering you?
My knees, I was feeling it in my lower back. My hamstring issue dioesn’t seem to want to go away, still feel it on the run. My wrists hurt today, I’m a wreck. So, taking a rest day today (Friday).
Prep for my 5 km run on sunday:
E10MOM30: Run 1 km in planned competition-pace (5min/km).
1. 4:47,
2. 4:52 and
3. 5:00.
Awesome Markus!
A. 30 minutes of tissue smashing and mobility work.
B. 3 sets of prone planks + 50 ft. waiters carry (each arm).
C. EMOM 24 min:
minute 1: 15 cal row
minute 2: double unders / double under attempts
minute 3: rest
4.9mi / 7.9k / 40:55
Great job Christopher!