January 14, 2016 – Masters Open Prep

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

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.

D.
Optional Additional Conditioning Session

Some of you may feel like your aerobic base needs to improve. If that is you then I highly recommend following the optional session on Thursday. If you feel like your aerobic base is dialed in then feel free to skip this optional work and instead spend the extra time focusing on mobility and food prep for the remainder of the week.

Warm Up:
This warm up should be 15-20 minutes that include running technique drills and general drom drills. Here are a few drills by Nuno Costa to try out.

Then…
800 meters easy run
10-15 minutes of dynamic stretching
3-4 Striders

Running Session:
For 10 minutes, complete:
250 Meter Sprint
Jog 150 Meter Recover

Rest 3 minutes and repeat.

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Art Erickson (48/6'/195/SWest)
Art Erickson (48/6'/195/SWest)
January 14, 2016 7:46 pm

AM swim session. Did the comp swim programming. Felt good on the shoulders and Lats.

Kincaid Krizek (44 5'9" 195)
Kincaid Krizek (44 5'9" 195)
January 14, 2016 7:45 pm

Spent 15-20 min stretching out shoulders, lats, legs etc preswim. Did about 1000 yards at casual pace. Mostly 100s and a few 50s with about minute break. Focused on breathing and pacing myself. Ussually swim in the ocean so it was real nice and easy. Felt great after

Tracy OConnell (40-44) 5'1 118
Tracy OConnell (40-44) 5'1 118
January 14, 2016 6:07 pm

Rest day. Went to PT. got my new shoulder exercises and PT did ART.

Kincaid Krizek (44 5'9" 195)
Kincaid Krizek (44 5'9" 195)
January 14, 2016 7:45 pm

How do you like the ART?

Tracy OConnell (40-44) 5'1 118
Tracy OConnell (40-44) 5'1 118
January 15, 2016 1:18 am

Great! My movement increased so much. Can’t wait to see how it helps over time. I am so tight in my shoulders!

Cheryl Blank
Cheryl Blank
January 14, 2016 2:20 pm

Did some skill work today.
2000 M row felt go to go easy
Did some ring dips practice-need to get a little bit lower
Pistols are good a little slow this morning as it has been awhile.
DU nice and relaxed- getting better…

Elissa
Elissa
January 14, 2016 1:27 pm

Airdyne sprints (15 minutes) and then romwod.

Dean Plummer (45/5'8"/157)
Dean Plummer (45/5'8"/157)
January 14, 2016 10:52 am

60 minutes of yoga this morning. These old bones and joints need a rest other than that today.

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