Thursday 080615

Thursday 080615

WORKOUT OF THE DAY

UPPER DE
4x15 each side Internal Rotation 

4x15 each side External Rotation 

4x20 Banded High Pulls 

CONDITIONING-PARTNER WOD

100 In-Out Tire Jumps

100 Tire Push Ups

100 Ground to Over the Shoulder

20M Weight Transfer (Athletes will move 1000# of weight from one location to another. Plate carry, odd objects. Must accumulate 1000 lbs)

   

  

 

**COMPETITION CLASS**

Active Recovery Day
A.
Two sets, performed at 75-80%, of:
Swim 500 Meters
Rest 8-10 minutes

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

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

E.
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.



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