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 session. A running session is provided below:
Run Session
Five sets of:
600 Meter Run
Rest 2 minutes
FROM 1/16
B. DL / BURPEE RX = :18- :20
BUTTERFLY = :30
ROW = :30- :35
OPTIONAL RMU PRACTICE
2 days behind, did Tuesday’s.
DMAW complete.
Went up 10 pounds in every lift form last week.
A. Front Squat x3 (6 sets): 145 / 155 / 165 / 175 /185 / 195
B. Hang Clean + Jerk x 1 rep (3 sets at each weight): 135 / 145 / 155
C. Two sets for max reps of:
45 seconds of Power Clean & Jerk
13 reps / 10 reps
Two sets for max reps of:
30 seconds of Power Clean & Jerk
7 reps / 6 reps
UB felt easier to control.
D. Complete