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.
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.
Every 4 minutes, for 24 minutes (3 sets) of:
Station 1 = 50 Running Man Line Jumps + 30 Back Pack Ground to Overhead + 20 Goblet Squats
Station 2 = 50 Jumping Jacks + 30 Down Ups
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Coaches Note:
The intention of today’s session is to push the pace and earn your rest time; the faster you go, the more rest you get. If you feel comfortable with the work, then make your goal to see how fast you can get through each set – don’t just settle for finishing in the allotted time.
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.
Every 4 minutes, for 24 minutes (3 sets) of:
Station 1 = 25/18 Calorie Assault Bike/Row + 30 Alternating Dumbbell Snatches + 20 Goblet Squats
Station 2 = 100 Double Unders + 30 Down Ups
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Coaches Note:
The intention of today’s session is to push the pace and earn your rest time; the faster you go, the more rest you get. If you feel comfortable with the work, then make your goal to see how fast you can get through each set – don’t just settle for finishing in the allotted time.
Optional Run Session
Five sets of:
400 Meters @ 80% of 400 Meter Time Trial
Rest the time it takes to complete your 400s