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Thursday, May 21, 2015

20
May

Thursday, May 21, 2015

With the start of a new strength cycle we’ve heard a lot of comments about how sore everyone is.  Yoga Class is on as scheduled.  Come in and work on that mobility, class is only $5!!!

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:

  • Iron Shoulder Series

Skill:

WOD:
 

For Time:

  • 500m Row

Then Perform 3 Rds of:

  • 20 Hand to Hand Russian KB Swings
  • 40yrd Single Arm Farmers Carry RT
  • 20 Hand to Hand Russian KB Swing
  • 40yrd Single Arm Farmers Carry LT
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:

  • Iron Shoulder Series

Skill:

WOD:
For Time:

  • 500m Row

Then Perform 3 Rds of:

  • 20 Hand to Hand Russian KB Swings
  • 40yrd Single Arm Farmers Carry RT
  • 20 Hand to Hand Russian KB Swing
  • 40yrd Single Arm Farmers Carry LT
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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