SS Long Interval “Lactate Shuttle” / 3S Endurance Wod rest day 7-4-13

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Lactate Shuttle:
Perform each set at just short of maximal effort.
SWIM (SS)
10-15  Minutes Mobility
Clear the T-Spine, Now We Can Start Talking Shoulders
Dynamic warm up
500m easy swim
15-20 minutes drill work
CrossFit Endurance Swimming: Developing Streamline
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
5:00 on, 2:30 recovery
6:00 on, 3:00 recovery
7:00 on
10-15 minutes cool down

Bike (SS)
10-15  Minutes Mobility
Low Back Ache Quick Test
Dynamic warm up
1/2 mile spin warm up
10-15 minutes Drill Work
3 X 3 different Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
5:00 on, 2:30 recovery
6:00 on, 3:00 recovery
7:00 on
10-15 minutes cool down

RUN (SS)
5-10 Minutes Mobility
Athlete’s ROM: Full Posterior Chain- Are You Dysnormal?
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Running Drills with Brian MacKenzie:Part 5
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
5:00 on, 2:30 recovery
6:00 on, 3:00 recovery
7:00 on
10-15 minutes cool down

Row (SS)
5-10 Minutes Mobility
Episode 22: Strong Goats, Orlando Style: Low Back, Hips, and Groin
Dynamic warm up
500m easy
5-10 minutes drill work:
3 X 3 different  Rowing drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
5:00 on, 2:30 recovery
6:00 on, 3:00 recovery
7:00 on
10-15 minutes cool down

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