Thursday 140731 – Surge Athletics

Schedule Reminder: The 6:15 pm class is cancelled. Yoga is still on, so if you’re wanting to come in at 6:15 come to Yoga.

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 Barbell Row x 10
Hip Ext Plank Hold x 30-60 Seconds

Skill:

WOD:

4 Sets Each For Time:

500m Row
400m Run
Rest 3 Minutes

(If a round takes you longer then 4 Minutes, please scale back)

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: Bent Over Barbell Row x 10 Hip Ext Plank Hold x 30-60 Seconds Skill:
WOD:
4 Sets Each For Time: 500m Row 400m Run Rest 3 Minutes (If a round takes you longer then 4 Minutes, please scale back)
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