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
Five sets of:
Run x 6 minutes at a moderate pace
Rest 3 minutes
Record the total distance ran.
Recovery swim, breaststroke, 1200 m in about 40 min.
OK, so I did not get Snatch done today, gym too busy. Did CrossOver Symmetry and DMA from yesterday and then some accessory work from previous days. 2 Sets: SA DB Rows, 30# (12/side) 12 Med Ball Passes (14# WB) 12 DB lateral raises, 10# DB’s 3 sets of Barbell Good Mornings @ 65# w/tempo. Yesterday’s Conditioning- I did 5 sets instead of 4 (30 minutes) 1) Rows between 0:44 and 0:46 2) 20 DU’s UB on three rounds, tripped other 2 rounds (5/15). SA KB deadlifts 44# KB. Took between 0:32 and 0:35 seconds. 3) 12 Reverse Lunges, 26#… Read more »
lol great job Vanessa!!
Did recovery run yesterday so did yesterday’s programming today
DMA done
A. Gymnx done. Did 5 sHSPU per min
Used 2.5 lg for dips. DUs ubx3 (50-53). One break x2 (43-47)
B. DL worked up to 240#
C. E90s done. At least 30s rest each station.
A. 30 minutes of tissue smashing and mobility.
B. 3 sets of planks + KB windmills
C. Did Monday’s optional conditioning, but on the rower as the bikes were being used by class.
Every 3 min. for 30 min., 20 cals: 1:13, 1:13, 1:12, 1:11, 1:12, 1:11, 1:13, 1:14, 1:13, 1:15
Fun Marc!