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.
For times:
Run 2 Miles @ 5k PR pace
Rest 3 minutes
Run 1.5 Miles @ 5k PR Pace
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.
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
On Assault Runner. 14:51 (7:25.5 mile pace) and 11:33 (7:42 mile pace).
Awesome Brigham – how does that compare to your runs off the Assault Runner?
I have to get back on the track. I’d like to think I can hold 7 min miles.
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.
Nice Markus!
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