Thursday 091715

Thursday 091715

WORKOUT OF THE DAY

In 15 Minutes Find a "Heavy" Full Snatch
then...@60% of "Heavy" snatch perform for time:
5 Full Snatch
5 Burpees
10 Full Snatch
10 Burpees
15 Full Snatch
15 Burpees


Rest 5 Min exactly, then....
5 CNJ
5 GHDSU
10 CNJ
10 GHDSU
15 CNJ
15 GHDSU


Rest 5 Min Exactly, then.....
1000m Row
If work is not completed at 20min stop work and finish with 1000m Row.

 

 

RECIPE

"Spiced Pumpkin Souffle" on Jen's Gone Paleo.

 

 

**COMPETITION CLASS**

Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
***GO FOR THE DISTANCE***
30 Unbroken V-Ups
10 Superman Rolls into a V-Up
20 Unbroken V-Ups
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:
25 Meter Kick-Only (you choose the kick)
Rest 20 seconds between each 25 Meter effort
Four sets of:
25 Meters @ 60% and perfect stroke count
5 Burpees
25 Meters @ 60% and perfect stroke count
Rest 30 seconds
For each of the following, try to maintain a perfect stroke count, relax your breathing as much as possible, and maintain an efficient body position. Throughout the sets, think of staying long and strong.
2 x 200 3:00/ 3:20/ 3:40/ 4:00
2 x 400 6:00/ 6:40/ 7:20/ 8:00
Warm Down – 100 Meters
B.
Mobility and Maintenance
* Choose 1-2Thoracic Mobility DrillsfromKelly Starrett’s Mobility WODand spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills fromKelly Starrett’s Mobility WODand spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills fromKelly Starrett’s Mobility WODand 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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