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 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.
Run Session
Two sets of:
Run 1600 Meters @ 85% of 1-Mile PR Pace
Run 400 Meters @ 100% of 1-Mile PR Pace
Run 400 Meters @ 85% of 1-Mile PR Pace
Rest 2 minutes
I did the run session today or at least tried, but the Apple Watch ⌚️ is just useless for pacing
85% should be 6:04 min
100% should be 5:09 min
Didn’t manage 100% according to the watch. Ran in Skummeslovsstrand, Sweden, part on the beach, firm sand.
Did yesterday’s program today.
DMA & warm-up done (except for the single-leg prone GHD planks – those hurt my legs, so I did them w/ both legs for 60 secs instead.
A1 – done
A2 – done w/ bar muscle-up stomps
B – 105 / 2×115 / 2×120# (up from 3×100 + 2×105# last week).
C – 5:55 / 5:56 / 5:55 / 5:50. Rows were around 2:10-2:12 / BBJO felt very slow / Ass bike was slow for first 6-8 cals, then was able to pick it up.
D – only had time for one round.
Great consistency!
Thank you, Coach! 🙂
Had to workout at home—limited equipment
C. 6:07/6:30/6:27/6:54– bike very slow, mostly arms for at least a minute. Also, always forget to do sideways burpees until after—all box facing. Fell apart quickly, but got all sets done—win??
Day behind
A. Bar mu a hot mess just can’t get the right leg to equal the left so it makes me wing?
B. Front squat went well , could get slightly below parallel 95/ 105/115/125/130
C. Went way too fast on 1st , asthma acting up with humidity and pollens
5:12/5:30/6:07/6:30
D. Done
Hmmm have you asked Coach Travis for a specific drill to work on this?
I’ve posted videos of it for him. Weird I can do the air chair swings great then when I go for a real mu my right leg just lags behind.
A day behind
DMA done
A. 2 bMUs per min, singles but hit them all
B. Tempo FS up to 165
C. Done. went our too fast first round so slower second. Third and fourth were just right, about 2 min rest
Love the engine work this week, I need it!
Glad you enjoyed training this week!
I had to take yesterday off and am going to do yesterday’s program later today. Quick question on the burpee box jump overs. Am I facing the box or am I sideways to the box for those?
They can be done sideways!
One day behind this I Wednesday’s
A. 3 bar mu every min x6 easy
B Tempo FS last week worked to 225
230×2,235,240,250 felt good
C. 4:12, 4:19,4:20 did AB didn’t have a ski erg
Row 1:39, burpees felt slow AB 1:12 ,1:20, 1:19
D. Done
For the run session, is it two minutes rest between each run?
I forgot my phone when I went to the gym this morning, so went by memory, which at my age is not very good 🙂
Just went through it one time.
1600m – 7:53
400m – 1:47
400m – 1:45
About 30 minutes of tissue smashing and mobility before and another 10 minutes after.
Also 5 minutes of double under practice. Pretty consistent with the rattles. Picked up the rope today and not yet able to translate from the rattles to the rope. Still a work in progress.
Should be 2 minutes of rest after the 1600 + 400 + 400
Great job on that mile!!
Thank you Nichole! I think I like resting between each piece better ?