SS Short Interval/3S Run 1-28-14

Screen Shot 2014-01-27 at 2.42.43 PM
Kill Cliff East Coast Championships
Rich Froning, Resiliency Project Ambassador, taking care of recovery between wods.
Troy Willis 
Resiliency Project

SWIM (SS)
5-10 Minutes Mobility
Episode 299: Improving Lateral Flexion of Your Flank Bits
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Power Elbow
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
6X :60 on / :45 off
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Pro Episode #8 – Solving Problems of The Bike Part 2: Ankle Function
MWOD Pro required
Dynamic warm up
15-20 minutes Drill Work
Ride 1-2 MPH Faster (Cycling Speed Spectrum)
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
8x :60 on / :45 off
10-15 minute cool down.

RUN (SS& 3S)
5-10 Minutes Mobility
Episode 279: Mob Those Lower Leg Bits
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Wall Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6x :60 on / :45 off
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 29: Use Your TV to Time Your Pain: Hips and lower leg
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing and Improve Your WOD’s
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4x :60 on / :45 off
10-15 minute cool down.

Advertisements

One thought on “SS Short Interval/3S Run 1-28-14

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