OPTION #1 ACTIVE RECOVERY
A. 15 Minute moderate pace Airdyne, Rower or Jogging. Flush the system
out. You should be able to hold an easy conversation.
B. 15 Minutes of mobility work with the Lax Ball and Foam Roller. All
serious athletes should know what they need to be doing during this
time if you’re not sure ask the coach and they’ll point you in the
C. 15 Minute skill work session. Pick a skill or 2 that you need work
on and practice for 15 Min
D. 15 Minutes of Static Stretching
8 MIN EMOM
EVEN – 10 Alternating Single Leg Squats
ODD – 5 Bear Crawls Fwd and 5 Back
Note – Bear Crawls, keep knees a few inches from the ground and hips
level these should be slow and controlled.
5 Rounds for time of:
10 Walking Lunges with KB
30 Sec Handstand Hold
10 Goblet Squats with KB
60 Sec Pushup Position Plank hold
Coming off the wall or dropping of the plank = immediate 3 Burpee
Penalty before resuming.
HS hold can be scaled to wall walk and hold.
STRENGTH PROGRAM WEEK 4:
1. Trap Bar Deadlift 5 reps at 75% of 1RM, 3 x 3 at 90%
2. Split Jerk 3 reps at 60% 1RM, 4 x 3 at 80%
3. DB Single Leg RDL 3 x 10 per leg
4. 3 Sets Max Pushup Reps in 60 Sec Rest 90 to 120 sec Between Sets
5. Back Extensions 3 x 10
6. Hanging Knee Raise 3 x 10