Thursday, January 8, 2015 – Surge Athletics

Schedule Reminder: Yoga is back on the books!!! Therefore the 6:15 pm Functional Fitness Class is cancelled. So come in and work on that resolution of improving your mobility.

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:

4 Sets:

Bench Press x 5
Plate Pinch x 20yrds (AHAP)

Skill:

WOD:

AMRAP in 10 Minutes:

10 Russian KB Swings
1 20yrd Shuttle Run (10 out, 10 back)
10 Russian KB Swings
2 20yrd Shuttle Run
10 Russian KB Swings
3 20yrd Shuttle Run
and so on….

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:

4 Sets:

Bench Press x 5
Plate Pinch x 20yrds (AHAP)

Skill:

WOD:

AMRAP in 10 Minutes:

10 Russian KB Swings
1 20yrd Shuttle Run (10 out, 10 back)
10 Russian KB Swings
2 20yrd Shuttle Run
10 Russian KB Swings
3 20yrd Shuttle Run
and so on….

Additional:

10 Minutes Mobility—- Coaches choice

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