Recovery Day
A.
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…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Dynamic Mobiliy, Activation and Warm-Up
Start the clock and …

Reverse Alternating Lunge x 12 reps
Alternating Side Lunge x 12 reps
Spider Crawl x 6 reps

When the running clock reaches 5:00…
Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction

When the running clock reaches 8:00…
Four sets of:
Jump Rope x 20 seconds
Rest x 10 seconds

and then …

Four sets of:
Goblet Squats x 20 seconds
Rest x 10 seconds

and then

Side Plank Hold x 45 seconds

A.

Active Recovery Swimming Day
Program Courtesy of Heidi Fearon
A.
For the next 4 weeks as our athletes are preparing for Regionals, Thursday swims will be complete active recovery. I encourage you to pick three things to focus on, for example, chin tuck, breathing out completely just before you breathe in, and high elbows – or chin tuck, high elbows and strong finish at the thigh…whichever three things will center you and help you the most. I would recommend that chin tuck always be one of them because it is the foundation of your body position.

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Box Squat x 1 reps @ 90-95%

Followed by…

Three sets of:
Wide-Stance Low Bar Back Squat x 3 reps @ 33X1 @ 70% of 1-RM Box Squat
(focus on speed on the way up after the 3-second pause in the bottom)
Rest as needed

B.
Three sets of:
Double Kettlebell Overhead Squats x 3 reps @ 4311
(stick to the tempo, slow descent, 3 second hold)
Rest as needed

Goal is same or more weight than was used last week.