Its Like Gym Class, But More Fun

Swim Night! 730pm- Culver City Plunge

Thursday July 16, 2014

Prehab

T Band Routine
Keg Drill w/ Jerk Grip
Fire Hydrants

Warm Up

Jog 400m
2 rounds:
10 Bulgarian Split Squats (single leg squats) w/ light KBs
10 KB Swings
10 Walking Lunges w/ KBs
10 Push Press w/ KBs

Cool Down

Max Effort Plank &. Side Plank (ea. side)

Fitness

Strength:

Four sets of:

2 Legless Rope climbs  or 4 Rope Down-ups with feet on the ground
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps
Rest 45 seconds
10 Pistols (5 each leg, not alternating)
Rest 45 seconds

Notes:  For the pistols, we want you to work on balance, so try to perform all 5 reps without letting the other foot touch the ground.  If you cannot perform a full range of motion pistol, use a band or box for support at the bottom position.  Advanced athletes may add weight if needed.

Conditioning:

For time:

30 Kettlebell Swings
30 Push-Ups
Run 800 Meters
20 Kettlebell Swings
20 Push-Ups
Run 400 Meters
10 Kettlebell Swings
10 Push-Ups
Run 200 Meters

-20 minute cap-

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.