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.
Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run
20 Box Step-Ups or Alternating Curtsy Squats
10 Single-Leg Hip Bridges (Left)
10 Single-Leg Hip Bridges (Right)
Rest 30 seconds
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:
Today’s intention is to perform a longer workout with consistent paces. The 30 second rest periods will allow your legs a bit of time to recover, and hopefully allow you to maintain your pacing each round. This is a perfect session to practice nasal-only breathing. If you’re unable to maintain nasal-only breathing during the movements, such as kettlebell swings, then at least try to immediately revert back to nasal-only breathing during the 30-second rest periods.
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.
Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run
20 Box Step-Ups
30 Kettlebell Swings
Rest 30 seconds
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:
Today’s intention is to perform a longer workout with consistent paces. The 30 second rest periods will allow your legs a bit of time to recover, and hopefully allow you to maintain your pacing each round. This is a perfect session to practice nasal-only breathing. If you’re unable to maintain nasal-only breathing during the movements, such as kettlebell swings, then at least try to immediately revert back to nasal-only breathing during the 30-second rest periods.
Optional Run Session
400-600 Meter Warm-Up Run
and then …
400 Meter Time Trial
Please compare time to March 26, 2020
Loooong day as I had to split the session into three.
First:
sRMU: Managed only two. So much for crushing the workout yesterday, totally jelly arms 🙂
Assault bike: 20 min for calories and did 182. Haven’t done this before.
Accessories completed
Second:
C&J: from 50 kg up to 64 kg (97%). Failed new PR attempt. Shoulders and legs tired.
Third:
EMOM:
Run(probably a bit shorter than 800 m): 3:45/3:55/3:50
AB: 1:47/1:47/1:50
DL: 10-10/10-10/10-10
Remaining time: 3:05/3:15/3:03
Active recovery tomorrow!
Jelly arms were worth it considering the day you had yesterday!!