Thursday, May 21, 2015 – Surge Athletics

With the start of a new strength cycle we’ve heard a lot of comments about how sore everyone is. Yoga Class is on as scheduled. Come in and work on that mobility, class is only $5!!!

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:

Iron Shoulder Series

Skill:

WOD:

For Time:

500m Row

Then Perform 3 Rds of:

20 Hand to Hand Russian KB Swings
40yrd Single Arm Farmers Carry RT
20 Hand to Hand Russian KB Swing
40yrd Single Arm Farmers Carry LT

Additional:

10 Minutes Mobility—- Coaches choice

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:

Iron Shoulder Series

Skill:

WOD:

For Time:

500m Row

Then Perform 3 Rds of:

20 Hand to Hand Russian KB Swings
40yrd Single Arm Farmers Carry RT
20 Hand to Hand Russian KB Swing
40yrd Single Arm Farmers Carry LT

Additional:

10 Minutes Mobility—- Coaches choice

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