June 6, 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.

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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.

Three sets for times of:
Run 1600 Meters @ 5k PR Pace
Rest 60 seconds

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Silke Spang
Silke Spang
June 6, 2019 9:36 pm

Yesterday’s program a day late: DMA – done A – only did the C2B negatives and ring dips. Couldn’t figure out what elbow drivers were. B – pause front squats @ 105 / 115 / 125 / 130 / 135 / 140# (there’s no way I could have done 145#, the 140 was by the skin of my teeth… have to work on building up my strength!) C – E10MOM30 Row: 24 / 25 / 24 cal BBJO: 16 / 18 / 17 AB: 19 / 19 / 20 cal Runs: around 1:50-2:00 Skipped D and took some time to… Read more »

Vivian Mao
Vivian Mao
June 6, 2019 2:51 pm

A day behind
DMA done
A. Done
B. Pause FS 155/165/175/185/195/195
C. E10MOM
Row: 28/30/29 cal
BBJO 19/19/18
Run 2:15/2:23/2:28
Not sure if I was really running that slow cuz I was dying or if I ran more than 400m since I estimated distance
Another tough but good one!

Marc Mascaro
Marc Mascaro
June 6, 2019 5:41 am

A. 30 minutes of tissue smashing and mobility
B. 3 sets of prone planks and KB windmills
C. 10 minutes on Rogue Echo bike at an easy pace
D. 1000m row at an easy pace
E. 5 minutes of double under practice