4 quality rounds with max effort

• 10x DB snatch (both hands)
• 10x BW pull-up (strict)
• 10x BW dips

Sholder press
5-5-5-3-3-1-1-1

Het moet zwaar zijn!
Vind je 1 Rep

1 min max kalori soutu
1min lepo
25 thrusteria kuulilla
25 boksihyppyä
25linkkaria
25wallballia
10 burpeeta

50 - 40 - 30 - 20 - 10

Ab mat sit-ups
Double Unders
Burpees
.5, .4, .3 etc on curve OR 500m, 400m, 300m, etc on Erg - whatever is open!

Lämmittely ja mobility

× painonnostoa

3min amrap
Burpee tangon yli

Loppuvenyttelyt

• 1 Squat snatch + 1 Overhead squat (3sec pause at bottom)

Find a challenging weight but no more than 60% of 1RM snatch. Work on speed and positions.

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 Meters – kick for a count of 3 (one-one thousand, two-one thousand, three-one thousand) and then take 3 arm strokes, repeat for the whole 50 meters
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…

Four sets of:
50 Meters @ 70% effort
Rest 60 seconds

Every minute, on the minute, for 8 minutes:
25 Meters
(focus of these 25 meter sprints is tucked chin and rotation of head to breathe – one goggle in the water, one goggle out of the water)

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.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Banded Ws
10 SLOW Arm Haulers
:30 Childs Pose
-Rest as Needed b/t Sets

As heavy as possible
A: squat and hold at the bottom position x2mins
B: 22 reps 60% 1RM
C: 40 reps 40%

-Set rower to watts
-3 separate attempts to find the highest wattage pulled (each attempt should be approx 10seconds)
-record highest numer
-keep back stiff, pull should start with the legs!
-damper should be set from 5-8. Don't put it to 10