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.
Running Option
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
3 Minutes of Running (hard)
90 seconds of Easy Recovery Jog
3 Minutes of Running (hard)
90 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
3,05km
Mile warmup
Then did the structured run
1ish mile cooldown
Total miles apx 4.15
Worked in accessory work i missed through the week 🙂
Rest Day yesterday due every day life conflicts.
6am – 2018 Granite Games 1A & 1B
– 6:35/155lbs. Purpose was to get some movement in and see how the workout feels since I had tissue work @ noon. Tried 185 but quite after one…to early to be lifting heavy.
Definitely will push the burpees and try to recover on row when I hit it on Saturday
– Rest day tomorrow with light rowing
Made up Tuesday’s work
A1. Done 42 inches
A2. Done
B. 65/75/75/75
C. 115/115/135/135/155/155
D. 5 min emom 5 dB curls 40# 5 rear delt raises at 12#
E. Run 15 mins on woodway treadmill (calves on fire) row 2000 k
Just started taking Hemp Oil last night before bed and feel like a zombie today..LOL. Some isolated arm work this afternoon, yoga this evening for 1 hour, then nail Granite Wod tomorrow.
Feeling good today.
Hit he gym:
3 x 10 Inclined Bench Press
3 x 10 Fly Machine
3 x 8 Inclined Biceps Curls (For Short Head)
3 x 8 Overhead Cable Curls
Then …
Every 3′ For 9′; performed:
2 Pegboard Ascents and Descents
20 minutes on the assault bike at 60-65% MHR (140 cals; 6 miles)
15 minutes on the rower at 65-70% MHR (168 cals; 3048m)
20+ minutes of mobility work before and after.
AM:
– Chiropractor and
– 7,2 km run in about 40 min.
PM:
– Physio and
– Sauna.