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. Move through these stretches in the morning or after your training piece.
3 – Active Recovery. This could be swimming, doing a trail run, a low intensity row session or spending time on low impact movements. Whatever activity you choose to do should be a restorative activity and not deplete you for the remaining week of training.
Optional Running Session
Ten rounds for distance of:
2 Minutes of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% of 1-Mile PR Pace
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
At Home Workout (No Equipment)
Five sets (30 minutes) for max reps of:
40 seconds of Smurf Jumping Jacks
Rest 20 seconds
40 seconds of Goblet Squats
Rest 20 seconds
40 seconds of Sit Ups or Hollow Holds
Rest 20 seconds
40 seconds of Push Ups
Rest 20 seconds
40 seconds of Bodyweight Hip Bridges
Rest 80 seconds
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Coaches Note:
Today’s intention is practicing consistent movement and understanding that the burn is only temporary.
Some of these exercises are paired back to back that will compound the burn you are feeling. For example, The first two exercises are really going to hit the quads with some good work. Keep pushing through those 40 seconds every time and the 20 seconds is going to feel so good when you finally get to relax.
At Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
Five sets (30 minutes) for max reps of:
40 seconds of Smurf Jumping Jacks
Rest 20 seconds
40 seconds of Goblet Squats
Rest 20 seconds
40 seconds of Sit Ups or Hollow Holds
Rest 20 seconds
40 seconds of Push Ups
Rest 20 seconds
40 seconds of Weighted Hip Bridges
Rest 80 seconds
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Coaches Note:
Today’s intention is practicing consistent movement and understanding that the burn is only temporary.
Some of these exercises are paired back to back that will compound the burn you are feeling. For example, The first two exercises are really going to hit the quads with some good work. Keep pushing through those 40 seconds every time and the 20 seconds is going to feel so good when you finally get to relax.
5k morning run in 29:09. Pace 5:46, slow today and sore legs. ?
A nice run to flush out the legs!