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Thursday 141204

3
Dec

Thursday 141204

 

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:

3 Sets:

  • Wt. Dips x 6-8
  • Lateral MB Tosses x 10 each

Skill:

WOD:
With a Partner Complete 5 Rds For Total Time:

  • 120 yrd Shuttle Run (5-10-15-5-10-15)
  • Plank Hold
  • 30 Seconds Rest

Partner A Runs the shuttle run, while Partner B holds plank.  Once Partner A finishes the shuttle run athletes switch.  Once Both partners have completed the shuttle run then rest for 30 seconds

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:

3 Sets:

  • Wt. Dips x 6-8
  • Lateral MB Tosses x 10 each

Skill:

WOD:
 With a Partner Complete 5 Rds For Total Time:

  • 120 yrd Shuttle Run (5-10-15-5-10-15)
  • Plank Hold
  • 30 Seconds Rest

Partner A Runs the shuttle run, while Partner B holds plank.  Once Partner A finishes the shuttle run athletes switch.  Once Both partners have completed the shuttle run then rest for 30 seconds

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:Strength:Skill:
WOD
Recovery Day

A) 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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