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Thursday, April 16, 2015

15
Apr

Thursday, April 16, 2015

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:

  • Bent Over YTW x 10 ea.
  • FLR x 30-45 Seconds
  • Hip Ext. Isometric Hold x 30-45 Seconds

Skill:

WOD:
For Time:

  • 750m Row
  • 50 Burpee
  • 25 DB Clean and Jerk
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:

  • Bent Over YTW x 10 ea.
  • FLR x 30-45 Seconds
  • Hip Ext. Isometric Hold x 30-45 Seconds

Skill:

WOD:
For Time:

  • 750m Row
  • 50 Burpee
  • 25 DB Clean and Jerk
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:Strength:Skill:
WOD
Recovery DayA) Mobility and MaintenanceYoga 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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