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 Run Session
Run a 5k (3.1 miles)
Ran 6.5k yesterday… 34:34.
Great job Chris! Nice 8:30 pace
Did mobility work and foam roller. Rowed 5k @ 19:52.
A day behind
A. Done
B1. Pause DL 175/185/195/205
B2. Misread L-sits so did after DL as E2MOM. About 25s is all I could eek out after first set
C. Skipped. My mom is visiting from SoCal and she set off my house alarm so went home early. Honestly glad I JD en excuse to skip this. The heat and humidity are horrible. Maybe later or tomorrow in AC.
Have fun with your mom in town!
A. 30 minutes of tissue smashing and mobility work
B. 10 minutes Rogue Echo Bike at an easy pace
C. 10 minutes rowing at an easy pace
D. 5 minute ski erg at an easy pace
Great job!
Thank you Nichole!
Did part 2 of yesterday’s program.
Deadlift with pause at: 100kg 120kg 130kg 140kg.
L-Sit…15 sec x 3 per round.
Modified EMOM
400 Row
30 WB
800 BikeERG
20 T2B
15 Burpees… no box jump.
First 2 rounds was ok. Round 3 the wheels came off and only worked 60sec out of every 2min.
Nice work Jan!!
5k as five “laps” on my street route, 500 m downhill and 500 m uphill. 28:38 min. Didn’t push too hard in the beginning, sore legs and lower back from yesterday. Legs were burning in the uphills. Taking a day off tomorrow as we are going away a couple of days.
Have fun on holiday!
Ran on Tuesday
3 miles in 27:20
Then ran/walked 3 miles in about 36 mins.
Oh that is a lot – great job Amber!
Its my every tuesday jam! My body doesn’t like running over 4 without a break…so 3 run and 3 run/walk is perfect!