Thursday 141009 – Surge Athletics

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:

Wt. Dip x 4-6 @20×1
MB Hip Ext. Toss x 12-15

Skill:

WOD:

For Time:

50 Sit Up
50 Ft. Lid Seal Walk
40 Sit Up
50 Ft. Lid Seal Walk
30 Sit Ups
50 Ft. Lid Seal Walk
20 Sit Ups
50 Ft. Lid Seal Walk
10 Sit Up
50 Ft. Lid Seal Walk

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: Wt. Dip x 4-6 @20×1 MB Hip Ext. Toss x 12-15 Skill:
WOD:
For Time: 50 Sit Up 50 Ft. Lid Seal Walk 40 Sit Up 50 Ft. Lid Seal Walk 30 Sit Ups 50 Ft. Lid Seal Walk 20 Sit Ups 50 Ft. Lid Seal Walk 10 Sit Up 50 Ft. Lid Seal Walk
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