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. Move through these stretches in the morning or after your training piece.
3 – Active Recovery. This could be swimming, doing a trail run, a low intensity row session or spending time on low impact movements. Whatever activity you choose to do should be a restorative activity and not deplete you for the remaining week of training.
Optional Run Session
Every 4 minutes, for 32 minutes, complete (8 sets):
400 Meter Run
A day behind as usual, Wednesday’s program
Morning session:
RMU drills done. Strict ring dips 15 reps, new PR (previous PR 7)
DL: all sets at 87 kg, re-grip except for last set, but no bouncing
Assault bike session: 1:55/1:50/1:50/1:48/1:50/1:46/1:45/1:48/1:46/1:39
Midline accessory work: I did three sets, not sure if that was correct.
Afternoon session:
AB 1:08/1:06/1:06/1:07/1:06/1:06
TTB UB all sets
BBJO UB all sets, medium pace
PC UB all sets, short break in hang position
Remaining time: 1:45/1:43/1:44/1:42/1:39/1:35
Time: 3:15/3:17/3:16/3:18/3:21/3:25
Happy I could stay consistent despite heavy legs after the DL and assault bike earlier!
Yes, it was supposed to say three sets!
Great job on the bike!!