SS Long Interval/ 3S Rest Day 12-26-13

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CrossFit, Freestyle, Gymnastics w/ Carl Paoli
Barbell Shrugged
SWIM (SS)
5-10 Minutes Mobility
Episode 102: Shoulder Relationships 2: The movers
500 easy swim
15-20 Minutes Drill Work
Freestyle – Beginner – Head Lead Front Balance
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3 x (50 m/y, 100 m/y, 200 m/y)
Recover 1:1 work/recover ratio
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Episode 306: Set Up the Knee “Hinge” Joint So That It Will Actually Hinge
Dynamic warm up
15-20 minutes Drill Work
Road Cycling Tip – Perfect Pace
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
3 x (1/2M, 1M, 2M)
Recover 1:1 work/recover ratio
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 61: IT Band Hell, And Help…
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Barefoot warm up for running
3 x (200m, 400m, 600m)
Recover 1:1 work/recover ratio
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 76: World Rowing Champs Need Thoracic Mobility Too
Dynamic warm up
500m easy
5-10 minutes drill work
CrossFit – Tips From a Silver-Medalist Rower
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3 x (200m, 400m, 600m)
Recover 1:1 work/recover ratio
10-15 minute cool down.

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