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.
Run Session
2 Mile Time Trial
As per tradition we did “The 7” today.
7rds 7reps of
Hspu
Db thrusters 35#
K2E
Deadlifts 155#
Burpees
Kbs
Pullups
21:?? This year
24:37 last year
Ran a 5-mile race today. 42:53 (8:34 mile pace). Very hilly course and at 8,000 feet altitude. Placed 2nd in my age group. Ran the second mile a bit too fast and paid for it later. Overall about 1.5 mins slower than last year. It was fun and for a good cause though.
That is an awesome pace, especially considering how hilly the course was!
Holiday workout. 2.5 km warm up run, then in group of 3: 100 devils press; 100 single arm push press, 100 dB squats, 100 cable rows, 150 cals on recumbent bike
Fun!
Did DT with my box. Time: 11:04. I should be happy with this, and I am, but I’m also not happy bc I lost composure on the LAST set of s2o, broke, and even then wound up having to redo the last rep due to poor lock out (left elbow, darn it!). Everything up until then had been great, consistent, super focused, relaxed, and paced just right. Apparently we had an earthquake during those last s2o…I didn’t feel it, but maybe that had something to do with it…yeah, that’s the ticket…? Up until that last set, I did 8/1, 4/4/1,… Read more »
Completed the BMU Test 15/10/6
Completed “2014Team Series Event 4” 4:21
Completed Conditioning from yesterday 7:24/7:21/7:20 (stayed at active recovery pace)
CRUSHED THE TEAM SERIES WORKOUT!!!
6x800m w/ 5:00 rest. On track. 2:58,2:51,2:50,2:44,2:46,2:49.
Wednesday’s session DMAW done + 1 set of my shoulder rehab/prehab A. Can’t do proper Bar muscle-ups at home so I did strict pull-ups. Got 12/7/4. Will do BMU at the box next time. B. Worked from 55 kg to a failed attempt at a new PR of 80 kg (would have been a 3 kg PR). Hit 97% and that felt really good and that’s why I loaded 80 kg. Not happy with that, but well, next time! C. Bad night sleep and dealing with the world’s idiots this week ? so not the result I wanted. 1. 7:01… Read more »
Did the wod of June 3th.look at comment there??
lol thank you Cathy!
A day behind
A. 1-RM FS 210. Prior PR 220. Tired today so happy w 210
B. E10MOM (row/run/DUs) in 7:03/6:48/7:03. Difference was UB DUs round 2 I think. Previous scores 7:18/7:14/7:18 in May
No gym tomorrow:
A. Slow-motion snatches:
60/62,5/65/67,5ugly/67,5pretty/70
B. paused BS:
3×100/110/120
C. Air-Bike:
100 cal in 6:27 min