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 6 minutes, for 36 minutes, complete (6 sets):
800 Meter Run
Find a pace that you can be consistent with across all six sets.
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.
When the clock starts perform…
As many rounds and reps possible in 12 minutes of:
400 Meter Run
30 Mountain Climbers
30 Contralateral Alternating V-Ups
Breathe exclusively through your nose throughout this entire first portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 12:00, perform the following…
Complete as many rounds and reps possible in 12 minutes of:
400 Meter Run
30 Running Man Line Jumps
30 Air Squats
When the running clock reaches 24:00, perform the following…
Complete for time:
400 Meter Run
50 Double Unders
30 Contralateral Alternating V-Ups
400 Meter Run
50 Double Unders
20 Back Pack Strict Press
TIME CAP: 10 Minutes
Coaches Note:
With a long workout today the goal is to find a good pace that can keep you moving for the entire 24 minutes plus the last section. You will get to change from Alternating V-ups to Air Squats halfway through so you can hopefully move in large sets without fear of completely hitting fatigue on them.
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.
When the clock starts perform…
As many rounds and reps possible in 12 minutes of:
400 Meter Run
50 Double Unders
30 Contralateral Alternating V-Ups
Breathe exclusively through your nose throughout this entire first portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 12:00, perform the following…
Complete as many rounds and reps possible in 12 minutes of:
400 Meter Run
50 Double Unders
20 Dumbbell Box Step Ups
When the running clock reaches 24:00, perform the following…
Complete for time:
400 Meter Run
50 Double Unders
30 Contralateral Alternating V-Ups
400 Meter Run
50 Double Unders
20 Dumbbell Push Press
TIME CAP: 10 Minutes
Coaches Note:
With a long workout today the goal is to find a good pace that can keep you moving for the entire 24 minutes plus the last section. You will get to change from Alternating V-ups to push press halfway through so you can hopefully move in large sets without fear of completely hitting fatigue on them.
A day behind as usually
RMU practice: did all the drills and managed 3 reps every set in the EMOM, big improvement even if technique was a bit off today. Uploaded some clips
DL: 87 kg, felt good. Uploaded last set
Conditioning: It wasn’t too bad this week 😉
AB 2:47/2:37/2:37
RC from seated 3 m rope
Lunges UB (turn after 7.5 m)
sHSPU 8-7/10-5/10-5
Remaining time 4:05/4:19/4:19
Midline accessory work done
Assault bike session: Seconds:
48/46/45/43/39/40/38/38/40/39/41/39/40/38/38
Apparently it took three-four intervals to varm up. I did this in the afternoon with no warm-up before.
Your muscle-ups looked really great!!!