June 13, 2019 – Masters 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. 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.

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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.

For times:
Run 2 Miles @ 5k PR pace
Rest 3 minutes
Run 1.5 Miles @ 5k PR Pace

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Miki Shelton
Miki Shelton
June 13, 2019 7:23 pm

Did Wednesday’s work today. 🙂 Feeling so much better. 🙂

DMA done!
Skill work done. Videos on FB for review, or if you need a good laugh! ?
DUs: 57, 56, 50 (one trip. amazing what it costs you)

A. Front Squat: 140/150/155/160 (85%)/165 (90%)/165

B. Times: 6:40, 6:36, 6:42. TTB 9/6, 13/2, 15 unb. DUs 35/15 (tripped), 50 unb, 50 unb. Runs sub 2 mins, bike sub 3 mins.

Laura MacDonald
Laura MacDonald
June 13, 2019 6:52 pm

Yesterday part C: 6:49/6:59 7:08–first set only 10 TTB, all sets 40 DU. Wasn’t sure I would get enough rest, but was fine.
Then cleans from earlier in week— failed at 140 for the 90%; pause jerk and jerk up to 125

Brigham Abbott
Brigham Abbott
June 13, 2019 7:44 am

On Assault Runner. 14:51 (7:25.5 mile pace) and 11:33 (7:42 mile pace).

NicholeKribs
NicholeKribs
June 13, 2019 4:17 pm
Reply to  Brigham Abbott

Awesome Brigham – how does that compare to your runs off the Assault Runner?

Brigham Abbott
Brigham Abbott
June 13, 2019 6:09 pm
Reply to  NicholeKribs

I have to get back on the track. I’d like to think I can hold 7 min miles.

Markus Robert SCHUSTER
Markus Robert SCHUSTER
June 13, 2019 7:29 am

AM:
– 6 km bike ride and
– Aerobic Capacity (3 rds: 800/400/200 with 3/5 min rest).

PM:
– 6 km bike-ride and
– ROMWOD.

NicholeKribs
NicholeKribs
June 13, 2019 4:17 pm

Nice Markus!

Vivian Mao
Vivian Mao
June 13, 2019 5:50 am

Did some of yesterday’s
DMA done
A. Done, although lots more rest
B. Skipped
C. E10MOM row 500m instead of run
Times were 6:52/6:45/6:33
AB about 2:40. T2b 10/9/11 UB then singles staying on bar. DU all UB