Thursday 081315

Thursday 081315

WORKOUT OF THE DAY

UPPER DE
3RM Weighted Ring Dips/3x ME Ring Dips

3x/arm ME OH DB Hold (AHAP)

E2MOM

3 Snatch

1 Wall Walk


 

 

 

**COMPETITION CLASS**

Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
Breath Control Focus Session
Start with 50 V-Up Sit-Ups – try to go unbroken

Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts

Four sets of:
50 Meter (25m with closed fist, 25m swim)
Rest 30 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)Four sets of:

Four sets of:
25 Meter Breathe Every 5th Stroke
Rest 20 seconds

One set of:
50 Meters @ 60% effort
(count your strokes for each 25…the average of this is the stroke count you want to maintain in the next set – e.g., 18 strokes for first 25 and 20 strokes for second, goal is to maintain 19 strokes)

Every minute, on the minute, for 6 minutes:
50 Meters Breathe Every 3rd Stroke
(maintain same stroke count throughout)

Rest two minutes, and then…

Four sets of:
25 Meter Breathe Every 5th Stroke
Rest 10 seconds

Two sets of:
100 Meter Breathe Every 3rd Stroke
Rest 15 seconds

One set of:
200 Meters
(breathe as comfortable, but maintain your stroke count)

Rest two minutes, and then…

Two sets of:
50 Meter Kick-Only – butterfuly kick from your back if possible
Rest 10 seconds

Two sets of:
50 Meter Pull-Only – focus on chin tuck and long strokes
Rest 10 seconds

Warm Down – 100 Meters

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.



5 comments (Add your own)

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that's an awesome pic!! I love that it has an AED sign in the back
great wod!

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