Thursday 141120 – Surge Athletics

Reminder: Yoga at 6:15 pm. If you have any nagging tightness or mobility issues come in and work them out. We’ve seen a ton of improvement from athletes who have been consistent each week with attending this class.

Essentials

Strength/Skill:

Warm up:3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

With a Partner Perform 3 Sets:

Med ball Overhead Toss Forward x 6 ea.
Med ball Overhead Backward Toss x 6 ea.
Standing Med ball lateral Toss x 10 ea.

Skill:

WOD:

For Time:

500m Row
40 Sit Ups
30 KB Swing
20 DB Man Makers

*Man Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.

Additional:

10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: With a Partner Perform 3 Sets: Med ball Overhead Toss Forward x 6 ea. Med ball Overhead Backward Toss x 6 ea. Standing Med ball lateral Toss x 10 ea. Skill:
WOD:
For Time: 500m Row 40 Sit Ups 30 KB Swing 70/55 20 DB Man Makers 40/25 *Man Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:Strength:

Skill:

WOD

Recovery DayA) Mobility and Maintenance

Yoga Class

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) 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.

Additional:

10 Minutes Mobility