Thursday 140918 – Surge Athletics

April representing Surge down in Panama. Hope you guys are having a great time on the honeymoon you never got!!!

Schedule Reminders: 6:15 class is Cancelled, Yoga is good to go.

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:

4 Sets:

Wt. Dip/Push Up x 6-8 @20X1
Banded Lateral Steps x 10 ea.

Skill:

WOD:

Tabata 8 Sets Each: (:20 Seconds on/:10 Seconds Rest)

Row/Airdyne Calories
Burpee Plate Jump
Pull Ups
Russian KB Swings
Rest 1 Minute Between movements

*Score equals lowest set performed then 4 movements added together.

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: 4 Sets: Wt. Dip/Push Up x 6-8 @20X1 Banded Lateral Steps x 10 ea. Skill:
WOD:
Tabata 8 Sets Each: (:20 Seconds on/:10 Seconds Rest) Row/Airdyne Calories Burpee Plate Jump Pull Ups Russian KB Swings Rest 1 Minute Between movements *Score equals lowest set performed then 4 movements added together.
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Strength:

Skill:

WOD

Recovery Day
A) Mobility and MaintenanceYoga 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