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 run. I have provided a running option for those of you who’d like to run.
Run Session:
Easy 30 minute tempo run
Rest day 🙂
My rest day is Saturday, and it can’t be moved because of my class commitments. Today I did legs and some cardio. I’m not quite sure how I’ll work this in future weeks, maybe on Wednesdays I should do the previous Saturday workout?
Was on vacation last week from Thursday to Monday so did some track sprints today. Hammies and Glutes are still a little sore from Tuesday.
A.) ROM WOD short version
B1.) Track
Warmup – Slow Jog, Skip, Shuffle, High Knees, Butt Kicks, Pwr Skip (each 20yds). Finished warmup with 800m run about 80%.
B2.)
400m @ 90%(x 2 – 2min rest between) 1:41 & 1:48
200m @ 90-95%(x 2 -2min rest between) :28 & :36
100m @ 100% (x1) 11:23secs
40yds @ 100% (x2 – 2:30 rest) 4.84 / 5.09
C.) Deep Tissue lower body
15 minutes on the assault bike at an easy pace.
1 mile run at an easy pace.
25 minutes mobility work before and after.
5 km run in 31:19 min