Thursday 082015

Thursday 082015



4x8 Floor Press (Barbell)

4x20 Banded Tricep Pull Downs (Small band attached to rig)



1 DL 225/185

200m Run

2 DL

200m Run

3 DL

200m Run

4 DL

200m Run.......





"3 Exercises You Should be Doing More Often" on the Box Life




Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
Breath Control and Body Position Focus Session
Start with 25 Unbroken V-Ups with a Superman Roll – after every V-Up roll with your arms and legs extended through the roll so that neither your thighs or arms touch the ground, and alternate the sides you’re rolling toward

Four sets of:
25 Meter Breathe Every 3rd Stroke
Rest 20 seconds

Four sets of:
50-Meter Catch Up
(one arm will always be stretched out front and the other arm will catch up
to it then pull)
Rest 30 seconds

Four sets of:
50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. Focus on a strong finish as your hand comes to your thigh.)
Rest 20 seconds

Four sets of:
50 Meters @ 60% effort
(focus on chin tuck and hollow body position)
Rest 10 seconds

Two sets of:
100 Meter Breathe Every 3rd Stroke @ 60% effort
Rest 20 seconds

One set of:
200 Meters @ 50% effort
(focus on body position reach and roll, breathe with one goggle in the water and one goggle out of the water)
Rest 60 seconds

Two sets of:
100 Meter Perfect Stroke Count @ 60%
Rest 20 seconds

Two sets of:
50 Meter Breathe Every 3rd Stroke

Four sets of:
Streamlines for Distance
(chin tucked, extended arms behind your head, legs together and toes pointed)

One set of:
100 Meter Pull-Only

Warm Down – 100 Meters
(focus on stroke count)

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…)

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

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

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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