Thursday 082715

Thursday 082715

WORKOUT OF THE DAY

9x3 DB Floor Press @50%

-Rest :45-:60 Sec between sets

3x8-12 Tricep Rollbacks

WOD- 4 Sets

200m Row

10 Push Press

8 HRPU

Rest 2:00


 

 

STRENGTH

"If You're Not Happy Now" on Eat to Perform.

 

  

 

 

**COMPETITION CLASS**

Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
Body Position and Pacing Focus Session
30 unbroken V-Ups
60 Second Superman Hold
20 unbroken V-Ups

Four sets of:
25 Meter (1/2 length with closed fist, 1/2 length normal swim)
Rest 20 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:
50 Meters – Kick for count of 3 (1, 1000, 2, 1000, 3, 1000) then take 3 arm strokes – repeat for the whole 50 meters
Rest 30 seconds

Four sets of:
25 Meters – Focus on chin tuck, hollow body position, reach and roll
Rest 20 seconds between each 25 Meter efforts

For the set below you will pick a pace that allows you to get 8-10 sec of rest for the 50 at 75% effort then keep that pace for the following distances.- ex. Finish the 50 at 40 sec my send off is every 50 seconds for the 50; 1:40 for the 100 and 3:20 for 200)

Two sets of each of:
50 Meters on the 45/50/55/1:00 clock
100 Meters on the 1:30/1:40/1:50/2:00
200 Meters on the 3:00/3:20/3:40/4:00
100 Meters on the 1:30/1:40/1:50/2:00
50 Meters on the 45/50/55/1:00

Four sets of:
25 Meter Kick-Only – butterfly on your back if you can
Rest 20 seconds

Four sets of:
25 Meters @ 80% – focus on tucked chin and rotation of head to breathe, one goggle in and one out of the water
Rest 10 seconds

100 Meter Warm Down

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)

1. tina degiorgio wrote:
I would like to row tomorrow!! The bike is evil :(

Wed, August 26, 2015 @ 10:17 PM

2. Obat Sipilis Ampuh wrote:
LOVE AND COUGH, CANNOT BE HID

Mon, October 26, 2015 @ 10:36 AM

3. Jeffdeds wrote:
Cuanto Vale La Viagra Propecia Libido Increase Pramipexole I Ts cialis Keflex Causes Constipation

Thu, September 28, 2017 @ 6:45 AM

4. Ronflooge wrote:
Clobetasol Purchasing Cod Accepted Sildenafil Tablets 100mg Side Effects Keflex Second Day [url=http://cialtobuy.com ]cialis[/url] Propecia Beneficios Propecia Heart Disease

Sat, September 30, 2017 @ 7:51 PM

5. Ronflooge wrote:
Clobetasol Purchasing Cod Accepted Sildenafil Tablets 100mg Side Effects Keflex Second Day [url=http://cialtobuy.com ]cialis[/url] Propecia Beneficios Propecia Heart Disease

Sat, September 30, 2017 @ 7:51 PM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.