Thursday 140814 – Surge Athletics

Schedule Reminder: The 6:15 pm class is cancelled, yoga is still good to go. However, please keep your eye on the website. Brittany has been feeling a little under the weather, therefore if anything changes we will post is as soon as we find out.

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:

5 Sets: (Every 90 Seconds)

Deadlift x 3 @ 75%

Skill:

Sean’s B-Day WOD:

AMRAP in 12 Minutes:

15 Sit Ups
12 Wall Ball
9 Deadlift
6 Burpee Over Bar

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: 5 Sets: (Every 90 Seconds) Deadlift x 3 @ 75% Skill:
Sean’s B-Day WOD:
AMRAP in 12 Minutes: 15 Sit Ups 12 Wall Ball 9 Deadlift 6 Burpee Over Bar
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:Strength:Skill:

WOD:

Recovery Day
A) Mobility and Maintenance

Yoga Class
* 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