Active Rest Day
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 10 minutes, for 30 minutes, complete:
1600 Meters
If your miles will take you longer than 8 minutes then go over 12 minutes, for 36:00
At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
Complete as many rounds and reps as possible in 30 minutes of:
20 Air Squats
15 Box Jumps
10 Back Pack Single-Arm Rows Each Side
5 Plank Kick-Throughs With Hand Tap each side
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
Complete as many rounds and reps as possible in 30 minutes of:
20 Air Squats
15 Box Jumps
10 Gorrilla Rows
5 Plank Kick-Throughs With Hand Tap each side
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Took yesterday off, but still a bit tired so just did: 20 min of 1 min ass bike at 60+ rpm/1 min rest/1min row at 950cals+/1min rest. Harder than I thought it would be
Summary of the past two days as I forgot to post: Wednesday: Strict press: up to a new PR of 42 kg (+1 kg) Complex: 40 kg, felt good. Pushing the percentages a little bit up. C&J: up to 53 kg AMRAP 7: 6+3, slow in BJ Death march with 15 kg Prowler push on the lawn. Holy, I underestimated this! Took 10:24. My calfs!! Thursday: AM session RMU felt good today! Posted last set. DL: 81 kg, felt god. Re grip. Additional core completed AB 50 cal in 4:30 min PM session (after dinner so not optimal) EMOM: DU:… Read more »