Good Morning, burpees!

Thursday July 3, 2014

Prehab

T band routine
Bird Dogs
Fire Hydrants

Warm Up

Tabata Air Squats to med ball depth

Cool Down

Tabata Reverse Plank or Bridge Hold

Fitness

Strength:

Three sets of:
Good Mornings x 6-8 reps
Rest 60 seconds
Ring Rows x 8-10 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

Conditioning:

Three sets of:
AMRAP 2 minutes of:
Burpees x 5 reps
Kettlebell Swings x 10 reps

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

Advanced – Active Recovery Day! 

Ten sets of:

Swim 50 meters @ 50-60% effort
Swim 50 meters @ 80-90% effort

Rest 60 seconds

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them
Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them
Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

– AND/OR –

Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Inflammation Maintenance:

This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

Nutrition Preparation:

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

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.