Thursday 140710 – Surge Athletics

Congrats to Sarah and Paul who welcomed Benjamin Gates Konkol to the world on July 3rd. He was 6 LB 14 oz and 20 1/2″. Welcome to the Surge Elite Performance & Fitness Family Benjamin!!!

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:

Shoot Throughs x 6-10 (At Coaches Cadence)
Russian Twist x 12 ea.

Skill:

WOD:

With a Partner Complete AMRAP in 12 Minutes:

40 yrd Sled Push (Moderate Weight)
40 yrd Farmers Carry

* Partners will alternate complete Rounds.

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: Shoot Throughs x 6-8 Russian Twist x 12 ea. Skill:
WOD:
With a Partner Complete AMRAP in 12 Minutes: 40 yrd Sled Push (Moderate Weight) 40 yrd Farmers Carry * Partners will alternate complete Rounds.
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