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 start running again.
Warm-Up
Run 800 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30 seconds
30 second sprint @ 80% effort
Main Set
Two sets of:
1000 Meter Run @ your mile pace
Rest 45 seconds
600 Meter Run @ your mile pace
Rest 90 seconds
Cool Down
2 Minute Jog
10-15 Minutes of Static Stretching (Focus on Calves, SMR on feet with lacrosse ball
Catch up from this week:
Shoulder Press x8 @ 68#, tough!
Pull ups and Dips done
Deadlift done @215
12 min amrap of 20 DB snatch/15 ttb/10 burpee box jump,overs–not sure what everyone else does, but always do box facing 3 rounds + 26
Unless it says box facing, you can do lateral if you choose 🙂
Did the 90/30 assault bike from yesterday: 158 cal.
Completed 90/30 on assault bike from yesterday’s wod. 148 calories. Mobility and DU practice with heavy rope.
Today I did yesterday’s work. A) done B) done with 185lbs. 200lbs is my 75% but I need to ease back in with the heavy deadlifts. C)45/55/65 Bulgarian split squats are one of my worst movements because (I have learned from my PT) of what is going on in my SI and L5. Who knew? As a result, these are a struggle for me. I only did 6 reps for the sets. D) Only 152 calories. The victory is that I actually did this thing. I worked out at home so I did this on a Schwinn Air Dyne. (Which… Read more »
Major win today!!!
Full day Rest, ready for a pairs comp tomorrow at the National Exhibition Centre – BodyPower Games. I’m pairing with my friend, Spencer Whiteley, who was 13th in the Open 40-44!
I’m a bit nervous, since this is the competition where I dislocated my shoulder last year. Didn’t sleep last night thinking/dreaming about it haha. Last year was two days of competition, individual and team. This year I’m just doing team. So 50% less likely to get hurt haha!
Visualize yourself moving thru the movements and being in strong positions for every movement!
Thank you!
Quick question. I’m doing yesterday’s workout. What is the “A” in the tempo for the C2Bs? Is it the same as “X”?
Great question! The A means ‘assist’
59/5’9″/160
1. 15 minutes in Assault Air Bike; 60-65% MHR; 100 cals
2. 15 minutes row; 65-70% MHR; 3100m; 175 cals
20 minutes mobility work before and after.