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
Run 2 Miles @ 5k PR pace
Late posting. Here is what I did Wednesday and Thursday… Wednesday: Push press Every 90 seconds (warm up) – 1×15 – 95#, 1×10 – 115#, 1×5 – 125# Every 3:00 – 1×15 – 125#, 1×15 – 135#, 1×15 – 135# Conditioning (class WOD) 3 rounds: 5 Burpees over the Bar, 10 Cleans (135#), 20 cal row – 8:48 Thursday: Back Squat Every 90 seconds (warm up) – 1×15 – 135#, 1×10 – 185#, 1×5 – 225# Every 3:00 – 1×15 – 225#, 1×15 – 235#, 1×15 – 250# Conditioning Did Wednesday’s workout with a twist (I still had my 5.11… Read more »
Incredible that your T2B felt better with the vest! Fun training session Mike!
Thanks Nichole. I think the reason why was because the extra weight the vest added to my upper torso actually made it easier to swing it back and through. Since T2B is just an active hang on the bar, it didn’t tire me out any faster. It probably just forced me into a better hang position. I’ll mess with this again sometime in the next couple weeks to see if it is the same thing next time.
Yesterday’s conditioning with a few changes: 800m run, 20 regular DB thrusters with 25#, 12 ghd sit ups. Times 7-710. Last round had to cut run to 400m, and then finish on bike— giant amount of wildfire smoke blew in between rounds, unbelievable. Work has been very busy with end of year stuff, so just getting moving with a bit less intensity
Love that mindset – just move with less intensity, especially if you are under stress with work!
Leg strength at Planet Fitness
L2 gymnastics hsw
Class wod
30 box step up (single 35lb db)
60 unweighted lunges
9 shspu
20 box step up
40 lunge
6 shspu
10 step up
20 lunge
3 shspu
9:48 fun one!
Fun!
Yesterday’s session + part of additional from Tuesday’s session DMA done Gymnastics skills: 6 baby butterflies and 6 butterflies PU, didn’t really get a good flow Handstand done, but DU were just a big mess… around 20-25 each set A. Pause front squats from 50 kg to 65 kg B. EMOM done. 1 and 2 set about 2 minutes remaining, last set 1 min remaining. Tough, so glad I managed to hold it together in the last set. C. Completed Additional from Tuesday: I did the KB complex with 12 kg KB x 2 and managed 4 complexes every 40… Read more »
Did yesterday’s training
DMA done
DUs got 52/42 (one trip)/51
A. FS to 180#
B. E10MOM 7:55/8:27/8:54. Thrusters did 10/5/5 t2b also 10/5/5 but last set was 8/5/4/3
C. Done
Awesome job Vivian!!!
9:57 for first about 1.25 miles, which for me is ? but then left shin started to hate me. gonna swap out shoes and try to push harder for next Thursday. Encouraging, considering my last mile time …? ?
That is fantastic Jason!! And yes, shoes make a big difference! Are you running on the road or on a track?
Thanks! Right now, running on the road because I can incorporate hills into the training.
60/5’9″/160
A. 30 minutes of tissue smashing and mobility
B. Shoulder stability: 3 rounds of prone plank, KB windmills, side planks
C. 10 x 250m row with 1 minute rest in between
59.5, 59.6, 59.6, 59.5, 59.0, 1:00.3, 59.3, 59.9, 59.8, 59.3
D. Another 10 minutes of mobility work
Beautiful work today Marc!
Thank you Nichole!