AM: 30 min
Running
4.65 km
6.30 min/km
HR 135/158

PM: 160 min
Warm up for 20 min

1.HSW
- 10 m

2.MU
A. Drills

B. MU 12x1

C. E2MOM: MU 6x2
- Failed second rep 5/6

D. Strict MU
- 5 x 2

3.Jerk from blocks
Build to challenging Double

4. Pause front squat
A. Build to heavy single
- 55 65 70 77.5 kg

B. 3x1 @ 90-95% of max
- Not done

5.Accessory
- Not done

Shoulder press
4x4r
2 reps in the tank.
Rest as needed.

5 rounds:

10 SDHP
10 Push Press
10 Walking Lunges
10 Burpees
10 Cals Assault Bike

Ring Muscle-up

Max (unbroken) reps in 40-seconds

-> BMU

2 rounds:
10 Air Squat
5 Down Dog to Cobra video

Pre-WOD:
4x8 deficit dead lifts at 65% of your max

WOD - 10 minute AMRAP:

- 3 Dead Lifts (275#/185#)
- 5 HSPU
- 7 Box Jumps (30"/24")

Alkulämmittely ja mobility

Harjoitellaan naruhyppyä ja tuplia

"Mini Annie"
40-30-20-10
Naruhyppy
20-15-10-5
Istumaannousu

Loppuvenyttelyt

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.

Rest day, back pain

60 min massage

Alkulämmittely ja mobility

Harjoitellaan valakyykkyä telineestä

Otm 12
Kone
Seinäpallo
Burpee
Lepo
- laske toistot

Loppuvenyttelyt