SS Short Tosh/ 3S Endurance Wod Rest Day 5-30-13

432204_501060313282340_115451764_n
SHORT TOSH
SWIM (SS)
5-10 Minutes Mobility
Shoulder Internal Rotation 2/3
Dynamic warm up
500m easy swim
15-20 minutes drill work
Inner Elbow Extension
Narrow Flutter Kick
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
3 x (25m/y + 50m/y + 100m/y)
Work:Recovery= 1:1
Swim 25m in :20, recover :20,  50m in 0:38, recover 0:38, swim 100m in 1:30, recover 1:30, swim 25 m in 0:20, recover 0:20, swim 50m, etc.
10-15 minutes cool down

Bike (SS)
5-10 minutes Mobility
Knee Pain Case Study Part 2
Dynamic warm up
1/2 mile spin warm up
3 X 3 different  Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
3 x (1/4M + 1/2M + 1M)
Work:Recovery= 1:1
10-15 minutes cool down

RUN (SS)
5-10 minutes Mobility
Episode 350: Tack And Floss Heel Cord Edition
Dynamic warm up
800m easy jog
5-10 minutes drill work:
Running Drills with Brian MacKenzie Part 1
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3 x (100m + 200m + 400m)
Work:Recovery= 1:1
Run 100m in 0:20, recover 0:20, run 200m in 0:38, recover 0:38, run 400m in 1:40, recover 1:40, run 100m in 0:21, recover 0:21, run 200m, etc.
10-15 minutes cool down

ROW (SS)
5-10 minutes Mobility
Your Body Keeps Putting Up With Your Crap Part 1
Dynamic warm up
500m easy
5-10 minutes drill work:
3X Catch Drill
3X Stroke Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3 x (125m + 250m + 500m)
Work:Recovery= 1:1
10-15 minutes cool down

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s