Thursday 091715

Thursday 091715


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....
10 CNJ
15 CNJ

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




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




Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
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
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…)
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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