Thursday 140717 – Surge Athletics

Yoga 6:15 PM Reminder!!!

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:

Single Leg Box Squat x 6-8 ea
Hip Ext. x 10-15
Rest 45 Seconds

Skill:

WOD:

3 Sets For Reps: (:45 Seconds work/:15 Seconds Transition time)

Row/Airdyne for Calories
KB Swings
Double Unders
Sit Up
1 Minute Rest

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: Single Leg Box Squat x 6-8 ea Hip Ext. x 10-15 Rest 45 Seconds Skill:
WOD:
3 Sets For Reps: (:45 Seconds work/:15 Seconds Transition time) Row/Airdyne for Calories KB Swings Double Unders Sit Up 1 Minute Rest
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