If you seek to become more fit, you have to know when to say when.
You only become stronger when you rest sufficiently and eat properly.

You're not a professional athlete so don't expect to be able to fulfill every training plan you have completely. Don't make excuses and never give up--on your big picture goals. In our case, it's preparing for competitive cycling events. Your goal may be a running race or just making it through the day carrying the focus and good feeling you get from training.

Caution is preferable to rash bravery.

Get hurt, get overtrained and you'll have a hell of a lot more ground to make up than if you'd dialed your Mesa Boogie stack back from 11 to 8 for a day and strummed chords instead of going Satriani.

So that's a roundabout way of explaining why no WOD yesterday. Day off y'all. Time to cool heels and let torn tissue heal.

Today still had low energy level but it was time to activate all of the metabolic pathways and kinetic chains in all three planes just to keep the system tuned. Like turning on a car you haven't driven in a while in the dead of winter just to make sure the engine is primed for that trip.

Today's WOD:
1 hr
. . . .
10-1 pushups/pullups

3 min. Hip mobility over 'hurdle'/string

Circuit:
(all TRX movements x 15/per side where applicable)

1
TRX suspended oblique crunch
TRX pike
TRX suspended pendulum
TRX reaching side plank

THEN:
(3 sets of following alternating A and B):
A
50 lb sandbag + 20 lbs chain hand-over-hand pull
50 lb sb SL deadlift
50 lb SB bent over row

B
3x 20 meter uphill sprint w/10 overhead 25 lb med ball swings
. . . . .
THEN:
10 pullups

THEN:
2
TRX windshield wiper leg raise
TRX leg raise
TRX supine bicycle
TRX suspended mt climber

Same alternating A/B circuit as above x 3 sets
. . . .
THEN:
10 pullups

THEN:
3
TRX postural squat
TRX low back
TRX reaching V sit
TRX situp

THEN:
Alternating A/B circuit x 3 sets
. . . .
THEN:
10 pullups

Finito.

Drill it.

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