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 run.
Run Session
30 minute tempo run (you choose your tempo but make this a recovery run)
I’m new to the group! A little nervous about the volume. Anyway did a ROM WOD AND ran/walked 2 miles (running has been nonexistent for me where I live for the last month due to rain and mosquitos. Nice to start a new program on a “rest day!”
Welcome Michele! We are so happy to have you on the program! Please make sure you adjust the volume so that you can sustain the program, depending on what your body is used to. I am happy to help here so feel free to ask or send an email (nichole@invictusathlete.com)
Rested yesterday so hoping to have some energy this morning, but this week at work has been totally nuts. Did not have the mental energy to lift so did a 3 mike easy run then 1/2 Barbara w 2:00 rest after each set. Times got faster each round and I had more energy after. Was going to try to do a WZA wod in the afternoon but flash floods stranded my kids at school and I had to leave work early and go get them. What a crazy week this has been.
Oh wow Vivian! I hope you guys are doing okay!
Shoulder mobility
3 miles on a$$ bike 8:40
30 cals row, recovery pace
Stretching
Shoulder PT
15 minutes on the assault bike at an easy pace.
2500m row at an easy pace (about 12 minutes)
20+ minutes of mobility work before and after.