Author: Noel

January 9, 2018 – Strength/Swim

January 9, 2018 – Strength/Swim

Strength

don’t forget to log your workouts on train heroic! email noel@akathlete.com – mobile access to all workouts

General 10 minute warmup

2 sets 10 reps each, move through with purpose – light and easy
single leg deadlift
pillar to plank pushup
hang clean (barbell or light dumbbells)
shoulder press

4 sets of 3 reps each:
Power clean (heavy)
immediately into
tall box jump
rest 90 seconds

Back squat
work to a heavy but perfect 5 reps over 5-7 sets.
then take 20% off the bar and do one big set of max reps – do not fail though (stop short of failure)

Tabata Pushups
20 seconds work, 10 seconds rest – 8 rounds!

 


Swim

Warm up:

200 EASY free

200 kick/swim – Alternate kick (flutter or dolphin) and swim every 25

200 pull – Use buoy and swim paddles if available. The pull buoys will help build swim specific upper body strength.

1-2 x (4 x 75) swim/drill/swim – Alternate between catch up drill and fist drill

Main set:

4-6 x 50 – 10 seconds recovery between 50s

6-10 x 100 @ endurance pace that gives 15 seconds rest. Finish last 25 of each 100 fast.

4-6 x 50 – 10 seconds recovery between 50s

4 x 25 no breathing. Finish off with some hypoxic training by trying to swim the length of the pool holding your breath. Give yourself enough time to recover between 25s.

Cool down:

200 EASY

Total yards: 2200-3100

January 4, 2018 – Recovery

January 4, 2018 – Recovery

Recovery Day

As tempting as it is to always do more, our bodies need the time to recover. Let’s really put that into practice this cycle. Rest and Recovery days are perfect to address some nagging issues and spend some time prepping food. Avoid the “I’ll just do an easy workout” mentality – especially if you have been ignoring your mobility and food prep. Dial in the basics, trust the process. -Noel

A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Thanks to Crossfit Invictus for this post.

December 28, 2017 – Recovery

December 28, 2017 – Recovery

Recovery Day

As tempting as it is to always do more, our bodies need the time to recover. Let’s really put that into practice this cycle. Rest and Recovery days are perfect to address some nagging issues and spend some time prepping food. Avoid the “I’ll just do an easy workout” mentality – especially if you have been ignoring your mobility and food prep. Dial in the basics, trust the process. -Noel

A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Thanks to Crossfit Invictus for this post.