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
Three sets of:
200 meter run
200 meter jog
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill
Followed by…
Jog the curve, sprint the straightaway, jog the curve, sprint the straightaway x 2 laps
(If you don’t have a track available then jog for 45 seconds and sprint for 20 seconds x 4 sets)
Two sets of:
1.5 Mile Run (6 laps on a track)
Rest 1 minute
200 Meter Sprint (1/2 lap on a track)
Rest 2 minutes
1.5 mi – 13:27
200m – 46”
1.5 mi – 13:26
200m – 39.34”
Yesterday’s Assault Bike intervals: 240 cals, seemed to be around 65 RPM
Assault bike from yesterday. 10 sets of 90/30 155 calories. Ugh!
Worked on DUs and some bar MU drills.
Lots of accessory work. Then worked on the baby butterfly pull-ups from yesterday. Thanks so much for including those! I think I will be able to get butterflies with some work! (Now that I don’t have to devote hours of my week to double unders Haha)
20 minutes on the air assault bike at 60-65% MHR (6 miles; 130 cals).
15 minutes rowing at 60-65% MHR (3027m; 166 cals).
20-25 minutes mobility work before and after.
19 km / 1:27 bike-ride (with the kids in the hanger).
Maybe long ROMWOD in the evening…