SS/ 3S Rest Day12-5-13

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SWIM (SS)
5-10 Minutes Mobility
Episode 304: Improving the Front Rack
500 easy swim
15-20 Minutes Drill Work
Freestyle – Above-Speed Catch
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
10-15 x 50m on 1:00
Hold splits within 2-3 seconds
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Episode 285: Sliding Surfaces; Ankle Range of Motion Case Study Part 2
15-20 minutes Drill Work
Pick 3 cycling drills to complete 3 rounds each.
10 x 1/4M
Spin/rest 90 seconds
Hold splits within 2-3 seconds
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 249: Improving Hip Extension (And Internal Rotation) for Running
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Fall drill for speed in running
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
10 x 200m
Recover 90 seconds
Hold splits within 2-3 seconds
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 289: Head Positioning and The Closed Jaw Circuit Part 1
Dynamic warm up
500m easy
5-10 minutes drill work:
CrossFit – C2 Rower: Wattage Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
10 x 250m
Recover 90 seconds
Hold splits within 2-3 seconds
10-15 minute cool down.

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