Thursday 090315

Thursday 090315

WORKOUT OF THE DAY

SUPERSET:

3 Rds Not for Time

10/leg Weighted Lateral Box Step Ups

8-10 GHR

SUPERSET: 4 Rds Not For Time

25 Banded Pull Throughs

8-12/leg SLKBDL

CONDITIONING:

EMOM12:

Minute 1: :30 FLR Hold

Minute 2: 30 Abmat Situps

Minute 3: :45 Farmers Carry Walk

 

 

RECIPE

"Coconut Cheesecake" on Coconut Mama

 

 

 

 

**COMPETITION CLASS**

Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
Testing Week
Two sets of:
25 Meters at your perfect stroke count
Rest 20 seconds

Two sets of:
50 Meter Breathe Every 3rd Stroke
Rest 30 seconds

Two sets of:
25 Meter (half length with closed fist, half length 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.)

TESTING
Six sets for times of:
Swim 100 Meters @ 100% effort
Rest 60 seconds

Note times for each of the six sets.

One set of:
Swim 200 Meters @ 100% effort

One set of:
100 Meter Pull-Only – focus on chin tuck and long strokes
Rest 20 seconds
100 Meters at your perfect stroke count
Rest 20 seconds
100 Meter Pull-Only – focus on chin tuck and long strokes

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.



6 comments (Add your own)

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