SS Short Interval/3S Rest Day 7-1-14


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SWIM (SS)
5-10 Minutes Mobility
One of My All Time Best Shoulder Fixes. Seriously… Do This Yesterday. | Community Video
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Position 11 Surge
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X :90 on, :60 off
15-20 minutes warm down

BIKE (SS)
5-10 Minutes Mobility
Episode 11: How to “Stretch” Your Back Bits
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Ride 1-2 MPH Faster
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

4X :90 on, :60 off
15-20 minutes warm down

RUN (SS)
5-10 Minutes Mobility
Daily RX Monday, June 30th, 2014
MWOD Pro required
Dynamic Warm Up
800m easy
15-20 minutes Drill Work

Part III Running: Understand how PUSHING and PULLING together moves us Forward!
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

4X :90 on, :60 offf
15-20 minutes warm down

ROW (SS)
5-10 Minutes Mobility
Episode 347: Stiffness Kills– New Anterior Hip Flossing Tweaks
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 :90 on, :60 off
10-15 minute cool down.

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