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Thursday 141120

19
Nov

Thursday 141120

Reminder:  Yoga at 6:15 pm.  If you have any nagging tightness or mobility issues come in and work them out.  We’ve seen a ton of improvement from athletes who have been consistent each week with attending this class.

Essentials

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

With a Partner Perform 3 Sets:

  • Med ball Overhead Toss Forward x 6 ea.
  • Med ball Overhead Backward Toss x 6 ea.
  • Standing Med ball lateral Toss x 10 ea.

Skill:

 

WOD:
For Time:

  • 500m Row
  • 40 Sit Ups
  • 30 KB Swing
  • 20 DB Man Makers

*Man Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

With a Partner Perform 3 Sets:

  • Med ball Overhead Toss Forward x 6 ea.
  • Med ball Overhead Backward Toss x 6 ea.
  • Standing Med ball lateral Toss x 10 ea.

Skill:

 

WOD:
For Time:

  • 500m Row
  • 40 Sit Ups
  • 30 KB Swing 70/55
  • 20 DB Man Makers 40/25

*Man Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:Strength:

Skill:

WOD
Recovery DayA) Mobility and Maintenance

Yoga Class

 

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

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