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, 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 Zone 2 Session
Ten sets at Zone 2 of:
60 Seconds Ski-Erg or Row
60 Seconds Echo Bike or BikeErg
200 Meter Run
Our next cycle for the Masters program will be from March 13-June 4th. The cycle will have 3 phases to it:
AGOQ Phase I
AG Semi Finals Phase II
Off Season Part I Phase III
Phase I will take us through the Age Group Online Qualifier. You can expect so see some heavy lifting complexes, strength endurance training, movements commonly seen in the qualifiers and repeat Qualifier workouts (there will be some conditioning options for those of you who don’t want to participate in the AGOQ).
Phase II will take us through Semi-Finals at the end of April. The Semi Finals group will be a much smaller group of athletes so there will be more options for our off season athletes during that phase of the cycle.
Phase III will be our off season Part I training. There will be more focus on strength development, mono structural work + strict gymnastics development and some Zone 2 sessions to keep that aerobic engine of everyones firing on all cylinders.
You can plan on this as the layout for Phase I:
Monday: Snatch + DB Volume + Gymnastic Intervals + Shoulder Finisher
Optional Session: Engine
Tuesday: Front Squat + Clean Complex + Short & Intense Conditioning
Optional: Row
Wednesday: Power / Split Jerk + Long Conditioning + Posterior Chain Finisher
Optional: Gymnastics
Thursday: BikeErg
Friday: Clean + Back Squat + AGOQ Repeat + Strength Accessory Work
Optional: Mixed Modal
Saturday: Deadlift + Longer Conditioning + Core
Optional: Run