Thursday 140626 – 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:

Inverted Bar Rows x 10-15 @2011 (2 Sec dwn, 0 pause, 1 sec up, 1 sec pause)
Wt. Hip Bridge x 8 @ 2111 (2 Sec dwn, 1 sec pause, 1 sec up, 1 sec pause)
Alt. Single Leg V-Ups x 10 ea

Skill:

WOD:

4 Sets:

300/250m Row
50m Sled Push
20 OH Walk Lunges (10ea)
Rest 2 Minutes

Additional:

10 Minutes Mobility

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: Inverted Bar Rows x 10-15 @2011 (2 Sec dwn, 0 pause, 1 sec up, 1 sec pause) Wt. Hip Bridge x 8 @ 2111 (2 Sec dwn, 1 sec pause, 1 sec up, 1 sec pause) Alt. Single Leg V-Ups x 10 ea Skill:
WOD:
4 Sets: 300/250m Row 50m Sled Push 20 OH Walk Lunges (10ea) 45/25 Rest 2 Minutes
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Strength:

Skill:

WOD:

Recovery Day
A) Mobility and Maintenance
* 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