Thursday 140703 – Surge Athletics

Today is Sarah’s last day because she’s moving booooo!!! It has been a pleasure and she will always be part of our Surge Family, thanks for all your hard work and good luck in Med School.

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:

Supine Row x 10-15 @2011 Get as horizontal as possible (2 Sec dwn, 0 pause, 1 sec up, 1 sec pause)
Good Mornings x 6-8 @2111 (2 Sec dwn, 1 sec pause, 1 sec up, 1 sec pause)

Skill:

WOD:

For Time:

30 KB Swings
30 Push Ups
30 yrd Bear Crawl
30 yrd Crab Walk
20 KB Swings
20 Push Ups
20 yrd Bear Crawl
20 yrd Crab Walk
10 KB Swing
10 Push Up
10 yrd Bear Crawl
10 yrd Crab Walk

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: Supine Row x 10-15 @2011 Get as horizontal as possible (2 Sec dwn, 0 pause, 1 sec up, 1 sec pause) Good Mornings x 6-8 @2111 (2 Sec dwn, 1 sec pause, 1 sec up, 1 sec pause) Skill:
WOD:
For Time: 30 KB Swings 30 Push Ups 30 yrd Bear Crawl 30 yrd Crab Walk 20 KB Swings 20 Push Ups 20 yrd Bear Crawl 20 yrd Crab Walk 10 KB Swing 10 Push Up 10 yrd Bear Crawl 10 yrd Crab Walk
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