Thursday 082015

Thursday 082015

WORKOUT OF THE DAY

UPPER DE

4x8 Floor Press (Barbell)

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

CONDITIONING

AMRAP12

1 DL 225/185

200m Run

2 DL

200m Run

3 DL

200m Run

4 DL

200m Run.......

 

 

 

STRENGTH

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

 

 

**COMPETITION CLASS**

Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
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)

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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