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.

Strength:
Snatch balance + OHS
Spend 10 minutes working up to a heavy single
Conditioning:
A) 2 minute AMRAP
5 Power Snatch (95/65, 75/55, 55/35)
10 Burpees
:30 rest to change weight
B) 2 minute AMRAP
4 Power Snatch (115/80, 95/65, 75/55)
8 Burpees
:30 rest
C) 2 minute AMRAP
3 Power Snatch (135/95, 105/75, 85/60)
6 Burpees

(105%/3)x3
(110%/2)x3

Remmit käyttöön.
Jokainen joka tekee laittaa mulle videon yhdestä sarjasta! -rs

B.
For time:
Row 1000 Meters
50 Thrusters (75/55 lbs)
30 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 15:00, and then…

“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Please note times for both.

.50 Walk
.50 Run
.50 Walk

@60-75% työnnöstä

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

OPTIONAL ADDITIONAL SESSION
Four sets of:
3 minutes of Running @ 65-70% effort
2 minutes of Running @ 80-85% effort

Clean: floor, hang

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Calorie row
CTB pull-ups