Thursday, April 16, 2015 – Surge Athletics

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:

3 Sets:

Bent Over YTW x 10 ea.
FLR x 30-45 Seconds
Hip Ext. Isometric Hold x 30-45 Seconds

Skill:

WOD:

For Time:

750m Row
50 Burpee
25 DB Clean and Jerk

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:

3 Sets:

Bent Over YTW x 10 ea.
FLR x 30-45 Seconds
Hip Ext. Isometric Hold x 30-45 Seconds

Skill:

WOD:

For Time:

750m Row
50 Burpee
25 DB Clean and Jerk

Additional:

10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:

Warm up:Strength:Skill:

WOD

Recovery DayA) Mobility and MaintenanceYoga 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