3S Run Short Interval 10-10-14

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EXCLUSIVE: Dr. Kelly Starrett’s 12 “Ready to Run” Standards for Injury Prevention and High Performance Running

RUN (SS)
5-10 Minutes Mobility
Episode 189: Rail Mobgression/Evironmental Opportunism + New Ankle Mob
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Ball of foot hops
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6X 100m
Recover :30
10-15 minute cool down.

SS Short Interval/3S Rest Day 10-9-14

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YogiWOD: Shoulders, Hips, and Low Back Cool Down

SWIM (SS)
5-10 Minutes Mobility
Episode 86: New Shoulder Mob Zulu: First Rib Love
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Simple Catch Practice
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
10X 25m
Recover :30
10-15 minute cool down

BIKE (SS)
5-10 Minutes Mobility
Episode 273: Lateral Elbow Pain/”Tennis Elbow”, “Kimura Elbow”
Dynamic warm up
1/2 mile easy spin
15-20 minutes Drill Work
High cadence drills
F
ollow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X 1/4 mile
Recover :30
15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 189: Rail Mobgression/Evironmental Opportunism + New Ankle Mob
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Ball of foot hops
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6X 100m
Recover :30
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 166: Ninja Recovery and Some Shoulder & Hip Love
Dynamic warm up
500m easy
5-10 minutes drill work:
Tips From a Silver-Medalist Rower
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3X 5:00 on, 3:00 off
10-15 minute cool down

SS Long Interval 3S Run

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A Runner’s Blueprint For Mobility: Q & A with Dr. Kelly Starrett and TJ Murphy
Are you an injured runner? Are you a runner looking for increased performance? In this LIVE Q&A, New York Times Bestselling author Kelly Starrett and co-author TJ Murphy will explain how to resolve running injury, maximize range of motion and self care for your tissues.

SWIM (SS)
5-10 Minutes Mobility
Episode 86: New Shoulder Mob Zulu: First Rib Love
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Simple Catch Practice
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3X 5:00 on, 3:00 off
10-15 minute cool down

BIKE (SS)
5-10 Minutes Mobility
Episode 273: Lateral Elbow Pain/”Tennis Elbow”, “Kimura Elbow”
Dynamic warm up
1/2 mile easy spin
15-20 minutes Drill Work
High cadence drills
F
ollow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X 5:00 on, 3:00 off

15 minute cool down.

RUN (3S&SS)
5-10 Minutes Mobility
Episode 189: Rail Mobgression/Evironmental Opportunism + New Ankle Mob
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Ball of foot hops
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X 5:00 on, 3:00 off 
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 166: Ninja Recovery and Some Shoulder & Hip Love
Dynamic warm up
500m easy
5-10 minutes drill work:
Tips From a Silver-Medalist Rower
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3X 5:00 on, 3:00 off
10-15 minute cool down

3S Short Inverval Swim/ RP shirt fundraiser

Grundler
Bill Grundler’s recovery inspired shirts that benefit the Resiliency Project
Place order on paypal $35, international add $20 for shipping
per shirt $35.00 (international orders add $20 shipping total $55) and send to Grundlerine@gmail.com. In the comments include shirt size, type( t-shirt or women’s tank) your email, and mailing address.
Order deadline: Sept.27th

SWIM (SS)
5-10 Minutes Mobility
Episode 315: Great New Shoulder Fix-Internal Rotation Tack and Stretch
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Fist / Open Finish
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
8 x 20:10
15-20 minutes warm down

SS TABATA

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SWIM (SS)
5-10 Minutes Mobility
Episode 315: Great New Shoulder Fix-Internal Rotation Tack and Stretch
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Fist / Open Finish
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
8 x 20:10
15-20 minutes warm down

BIKE (SS)
5-10 Minutes Mobility
Episode 267: MobRx for Lound, Creaky Knees
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Cycling: Pedaling Technique Drills on Rollers
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

8 x 20:10
Use stationary bike with wattage tool or similar that can hold load of 200+ watts
15-20 minutes warm down

RUN (SS&3S)
5-10 Minutes Mobility
Episode 293: Haiku Winner, Travel Ideas, And Your Feet
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Barefoot Running Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

8 x 20:10
Use treadmill set at 12% grade
0-30 seconds slower than 5k pace per mile, do not reduce speed
15-20 minutes warm down

ROW (SS)
5-10 Minutes Mobility
Episode 88: Desk Athlete Hip Rescue
Dynamic warm up
500m easy
5-10 minutes drill work:
“Fixing Common Rowing Errors” with Shane Farmer (Journal Preview)
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
8 x 20:10
10-15 minute cool down.