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 Running Session
Two sets of:
Run 2000 Meters @ 5k PR Pace
Rest 90 seconds
1 Day Behind yesterday was kind of rest day
Did the 50 cal row X 5 from two weeks ago with
rest time = Work time 2:03 1:58 1:57 2:09 1:54
Today I did
A. Tempo Front Squats 185,205,225,225,225 is 67% of max
B. 5:54,5:48,5:51 last round tripped on DU on number 47
Row was about 1:39 run 3:30ish not a great place to run lots of turns, traffic, uneven pavement
C. Done
Still fast Domenick!
Some rec swimming today… just for fun 🙂
The new comments layout is nice looking but I miss some disqus functionality: auto-notify of replies/comments, ability to @ someone, and mark-up. Is it “user error” that I can’t find those?
I was thinking the same thing, I wouldn’t have known I had any comments if I hadn’t gone back in and looked, a notification would be helpful.
Well, something changed because I got a notification on your comment! 🙂
They changed it so we get a notification for comments – wahoo!
Did yesterday’s pause front squats
3×95# / 2×100#
Also did yesterday’s finisher – half-kneeling pallof press + hollow body hold
Glad you got that in!
Completed Wednesday’s Programming
Gymnastics skill work completed
A)135#(5) Stayed a little lighter here to ensure that I maintained the tempo
B)6:49/6:44/6:40
C)Completed
Solid B!
Thank you Nichole! I enjoyed 2 of the 3 movements. I’m an average rower but could make up some time on the running and du.
rested yesterday (sort of–moved my son out of his dorm but elevator was broken) so did yesterday’s programming today
DMA done
A. Tempo FS 115/130/145/145/150
B. E10MOM row/run/DU in 7:18/7:14/7:18. Multiple trip ups on DUs, don’t do them as well with running shoes on for some reason
Oh moving is hard even with an elevator so kudos to you for doing it without one!
A. About 30 minutes of tissue smashing and mobility work.
B. Jumped in to class for a partner 5k row as there was an odd number of people.
C. Another 10 minutes or so of mobility work.
Perfect day!!!