Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
100 Meter Warm-Up Swim

Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts

Four sets of:
50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 30 seconds between 50 Meter efforts

Four sets of:
25 Meter (½ length closed fist, ½ length swim)
Rest 20 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)

and then, notice times throughout the percentage efforts…

Two sets of:
25 Meters @ 80% effort
Rest 15 seconds

Four sets of:
50 Meters @ 70% effort
Rest 30 seconds

Two sets of:
25 Meters @ 80% effort
Rest 15 seconds

100 Meter Kick
100 Meter Warm Down

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
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.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

MARTEDI
A.
3 rnd
1k Bike
15 Banded Good Morning
15 Thruster DB
PVC+MOBILITY
2 RND
Single-Arm Ring Row x 5 rep per lato

Rest 15"
Reverse-Grip Push-Ups x 10 reps
Rest 15"
Band Pull-Throughs x 10 reps

Rest 15"
30" Supinated-Grip Hang from Pull-Up Bar
Rest 15"
Kettlebell Cossack Squat x 5 rep per lato
Rest 15"

B.

Push Press
4×5 da rack

C.
Back Squat
Set 1 – 5 rep @ 65-70%
Set 2 – 3 rep @ 75-80%
Set 3 – 1 rep @ 85-90%
Rest 2-3'
poi
Ogni 2' per 10' (5set)
Back Squat x 3 rep @ 90%

D.
5rnd
30 DB Thrusters (15/10KG)
15/10 Cal. Bike
20 Alt. DB Snatch (20/15kg)
15/10 Cal. Bike
Rest 2'

E.
HSPU
GHD
18-15-12-9-6

Lämppä

Harjoitellaan maastavetoa

Wod:
3 Kierrosta
Kk-mave 10
Istumaan nousu 15
250 m juoksu

Lankkutabata

6 min AMRAP

8 boxin ylitystä
8 toes to bar

Goal
This is a short program designed to help you get your first push-ups happening! From zero to hero!

Time Under Tension
10 x -:15 to :20 negative
Rest 1:00 between sets.
Needs to be tough, but doable.
Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

Muscle Endurance
3 rounds alternate between;
6-10 x Bench Press @ tough weight; rest 1:00
6-10 x Pause V-Grip PullDown @ tough weight (each rep stops at the chest); rest 1:30

Trunk
3 rounds
2/arm x Turkish Get-Up; rest :30
5-10 x Body Saw (feet in rings); rest 1:00

??What??
See or ask Ben for help!

Kisaryhmän treenit

http://gymnasticswod.com/content/pull-and-grip-strength-progression-pt1

Salin ohjelmointi

(Thruster 1RM & Death By Thrusters)

Build up to heavy single split or push jerk