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
For times:
Run 1600 meters (1 Mile) @ 85-90%
Rest 3 minutes
Run 1600 meteres (1 Mile) @ 85-90%
Rest 3 minutes
Run 1600 meters (1 Mile) @ 85-90%
A. Spent about 45 minutes on tissue smashing and mobility
B. EMOM x 20 minutes
1. 10 cals on Rogue Echo Bike
2. 30 secs of double under practice
A day behind
DMA done
A1. Box bridge HSPUs did 8
A2. sHSPUs did 6 per round, all UB except last round 5+1
A3. 10 tempo PU. DUs 46 (1 trip); 51 UB; 47 (1 trip)
B. DL 5@210
C. Emom done
1. Mobilize
2. Row session 2000 m × 3 (3 min rest)
7:10 / 7:17 / 7:19