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.
Run Session
For times:
Run 1600 Meters @ 75-80% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 85-90% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 80-85% of 1-Mile PR Pace
Made up the EMOM of pull-ups and handstand push-ups from yesterday. Worked on butterfly pull-up drills.
Upper body is pretty sore this evening.
20 minutes on the assault bike at 55-65% MHR (5.9 miles; 125 cals)
20 minutes on the rower at 60-70% MHR (4113m; 229 cals)
25 minutes of mobility work before and after.
Rainy weather and sore calves (from yesterday’s DU workout) so I did this on the rower:
2.000m @ 2:18,
rest 0:30,
1.000m @ 2:10,
rest 1:00 and
2.000m @ 2:15.