30:00-60:00 active recovery or mobility work of choice
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Tag: mobility
Wednesday, 08.31.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (4-6/side light DB external rotations + 4-6/side pistols – to a bench if full range w/flat foot isn’t there yet)
5:00 double-under practice
Every :90 for 12:00 (4 sets of each):
1st: 8-10 alternating reverse lunges (bar on back)
2nd: :30-:45 front leaning rest on ground
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Every :90 for 12:00 (4 sets of each):
1st: 60m (2 x down & back the rig) Farmer’s walk, as heavy as possible
2nd: 200m run hard
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
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Tuesday, 08.30.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 8 sets:
1 power clean, tough but crisp
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3 rounds for time w/a 12:00 cap:
400m row
20 push-up
15 kettlebell swings
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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Sunday, 08.28.16 – Health & Sport
long, unplugged hike/swim/bike or 30:00-60:00 mobility work of choice
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Thursday, 08.25.16 – Sport
active recovery – spend 30-60 minutes on the trails (hike not run), in the pool, meal prep, and/or mobility
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Wednesday, 08.24.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every :90 for 12:00 (4 sets of each):
1st: 15m DB walking lunges (hands @ sides)
2nd: max L-sit up to :30
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12:00 @ 80%:
10 alternating DB rows from plank position
200m run
40 double-unders
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
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