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
One set of:
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
Yesterday’s EMOm, some modifications
1. 5 burpees over barbell and 3 hang power clean with fat bar at 85# instead of thrusters
2. 5 burpees and 5 toes to bar
3. One bar MU instead of 3+, failed first one, but fine after that
An hour and a half of yoga today. Think I’m more sore now ?
Finished the last 5 rds of the wod from yesterday. Then spent a little time working on strict hspu’s and hs walks (tried turning, that was interesting! 😉
Lower body tissue work
ROMWOD
20 minutes on the assault bike at an easy pace.
2k row at an easy pace.
20+ minutes mobility work before and after.
Running:
Had my daughter with me and she would not play alone so I did it with my daughter (2y/o / 12kg) on my back which slowed me down to weighted jog/walk.
That’s AWESOME!!!!
Track session
400 slow run + some hip mobility and jumping
4 Rounds
400 m run / 1:30 rest
1:34 / 1:31 / 1:31 / 1:33
5 min rest
4 Rounds
400 m run / 3:00 rest
1:25
1:25
1:26
1:24
400 m recovery walk after last run and then 10 min slow jog with my dog.