January 4, 2018 – Masters Open Prep Program

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.

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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 them.

3 – Active Recovery. This could be swimming (you can find our free swim workouts on our Competition blog every Thursday), going on 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.

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Edward Becker
Edward Becker
January 6, 2018 1:58 am

Did a relaxing 1.7km swim @ different strokes, basically just enjoying the +86 degrees F weather

Jayme_Cloet
Jayme_Cloet
January 4, 2018 7:10 pm

Worked on yesterday’s optional row:
56.0, 54.0, 54.0, 53.9, 54.3, 55.5, 53.7, 54.9, 52.6, 54.2

Theresa Claire
Theresa Claire
January 4, 2018 5:46 pm

Row, worked on technique
Accessory work and core

Dawn South/46
Dawn South/46
January 4, 2018 3:16 pm

Did yesterday’s Part C
I was at home so I only had 25lbs dumbbells. I subbed the run with a 1000 meter row. It’s too cold to run! For Strict HSPU I used 1 abmat.
8:01 (5 strict, 5 Kipping)
8:45 (6 strict, 4 Kipping)
8:46 (10 strict)
Box jumps were spicy. My legs were shot!
I liked this one though.

D J
D J
January 4, 2018 12:56 pm

Spent 20–30 min stretching and rolling then did box wod: 30-25-20-15-10 for time
KB swings 70#
Push ups
OH walk lunges 45# plate
My time 13:40

Rob Walker M40-44 174cm 86kg
Rob Walker M40-44 174cm 86kg
January 4, 2018 5:29 am

Caught up on back squat form yesterday and hit the 10x250m rows.

130kg x6
140kg x4
150kg x3
160kg x2
150kg x6

Edward Becker
Edward Becker
January 3, 2018 11:01 pm

Can’t access the swimming workout. I can see it on the Invictus Athlete Program but can’t access it without subscribing?

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 4, 2018 7:39 am
Reply to  Edward Becker

Hey Edward – if you click on the link in the post, it will take you to the Competition Blog. Look to the right and you will see the Competition training session – click Read More and you will be directed to the swim workout.

Edward Becker
Edward Becker
January 4, 2018 8:03 am

Thx. Got it!

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