Thursday, March 14

March 13, 2019

 

Team,

Open 19.4 announcement tonight.

Below, you will find an optional "Pre-Game" activation. If you are an athlete that feels "rusty" in a sense after a full rest day, moving today in such an active recovery fashion can restore mobility and assist us with performing at our best tomorrow. If not, we recommend full rest. No right or wrong approach here - go with what is natural.

ACTIVATION
Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

 

Bench Press (5 x 4)

Build to a heavy set of 4

 

Thursday Partner Active Recovery (Time)

Partner Active Recovery (one work, one rest, split reps)
*athletes choice on weight today

Part 1
6:00min Bike (Row, or Run)
Minutes 1-3 - Light Pace
Minutes 4-6 - Moderate Pace

Part 2
3 Rounds
20 Air Squats
20 Kettlebell Swings
10 Burpees

Part 3
3 Rounds
20 KB Deadlifts
50 Double Unders
20 DB Snatches
50 Double Unders
30 Situps

Part 4
3 Rounds
10 Kip Swings
10 Pushups
10 Pullups

Part 5
6:00min Bike (Row, or Run)
Minutes 1-3 - Light Pace
Minutes 4-6 - Moderate Pace

 

Thursday Solo Active Recovery (Time)

Solo Active Recovery
*athletes choice on weight today, note weight in comments

Part 1
4:00min Bike (Row, or Run)
Minutes 1-2 - Light Pace
Minutes 3-4 - Moderate Pace

Part 2
3 Rounds
10 Air Squats
10 Kettlebell Swings
5 Burpees

Part 3
3 Rounds
10 KB Deadlifts
25 Double Unders
10 DB Snatches
25 Double Unders
15 Situps

Part 4
3 Rounds
5 Kip Swings
5 Pushups
5 Pullups

Part 5
4:00min Bike (Row, or Run)
Minutes 1-2 - Light Pace
Minutes 3-4 - Moderate Pace

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