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Thursday, May 19, 2016

18
May

Thursday, May 19, 2016

Essentials

Strength/Skill:
Warm up:3 Sets:

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

3 Sets:

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

Strength:

Skill:

WOD:
With a Partner Complete For Time:

  • 150 KB Swings 55/35
  • 150 Slam Balls

*One Partner Works at time.  While one partner is working other partner runs 150m.  When athlete returns from run partners switch, and continues where partner left off.  Finish all KB Swing before moving to slam balls.

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

Strength:

Skill:

WOD:
With a Partner Complete For Time:

  • 150 KB Swings 55/35
  • 150 Slam Balls

*One Partner Works at time.  While one partner is working other partner runs 150m.  When athlete returns from run partners switch, and continues where partner left off.  Finish all KB Swing before moving to slam balls.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:Strength:

Skill:

WOD
Recovery DayA) Mobility and MaintenanceMobility* 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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