Farewell Felton!

Visit Bonnie at Venice for gymnastics or Mccoy at VBC at 8pm

Go to swim night at Culver City Plunge at 7:30pm

Thursday, October 30


Bird Dogs
Plank Holds
Wrist Stretches

Warm Up

:60 Double Under progression test
10 scap pushups
10 plank saws
10 wide & slow mountain climbers
10 burpees
:60s double under progression retest

Cool Down

Work on your EIE goal, individual mobility issues or weakness



20 minutes or 4-5 sets of:

Tempo Pushups x 10-15 or Handstand Pushups x 5-10 reps, slow down, fast up
Farmers Carry x 100 Meters, heavy as possible
GHD Situps x 10-15 reps

Notes:  Scale the GHD situps as needed for newer athletes by keeping the arms across the chest and reducing the reps and range of motion.


Complete as many rounds and reps as possible in 6 minutes of:

6 Burpee Box Jump Overs
12 Calorie Row

Rest 3 minutes

Complete as many rounds and reps as possible in 6 minutes of:

12 Kettlebell Swings
24 Double Unders

Notes:  Prescribed is 24”/20” and 55/35 Kbs.  Scale the Kbs to russian style for newer athletes or those with overhead mobility issues.  Scale the Double Unders to 45 seconds of practice or 75 singles.

IMG_5211.JPGA look of terror upon Matt’s face, compared to the look of confidence on Brian’s

Advanced – Active Recovery Day!

Four sets of:

25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)

Rest 20 seconds between each 25 Meter efforts

Four sets of:

50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)

Rest 30 seconds between 50 Meter efforts

Four sets of:

25 Meter (½ length closed fist, ½ length swim)

Rest 20 seconds

(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)

Four sets of:

25 Meter Stroke Count
(count the number of strokes you take)

Rest 30 seconds

Two sets of:

50 Meter Matching Stroke Count
(goal is same stroke count as your previous 25 meter efforts)

Rest 45 seconds

Four sets of:

25 Meter Kick Only

Rest as needed

Two sets of:

50 Meter Stroke Count
(count the number of strokes you take)

Rest 45 seconds

Every minute, on the minute, for 4 minutes:
25 Meters @ 70% effort
(focus of these 25 meters is tucked chin and rotation of head to breathe -one goggle in the water, one goggle out of the water)

100 Meter Warm Down

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…)

I have been seeing a Rolfer weekly and have seen measurable improvement in the mobility of my structure and quality of movements (like running, airdyne, walking). I highly recommend finding a body worker with knowledge of both myofascia and human movement.

Inflammation Maintenance:

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

Don’t forget the role diet plays in inflammation! Drink your fish oil and eat your veggies. I have also found EMS (electro muscular stimulation) to be quite effective as well.

Nutrition Preparation:

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

A slow cooker is key to making sure you have plenty of good foods (especially meat) convenient with little effort. You can get 7 quart hamilton beach models on amazon for about $35. If you struggle with your nutrition or planning for the week, set up an appointment with me for help.

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.  


IMG_5215.JPGDespite being self-proclaimed “assholes” this 5:30 crew really knows how to support their own. Watch out for team blue at the PCFWC. Cookies & beer ensue.

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