5.28.2015

Jared at the Lennon Wall in Prague

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
right direction.

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

or

PART 1

1 TGU R & L
20 Bear Crawl Forward
1 TGU R & L
20 Bear Crawl Reverse
1 TGU R & L
10 Bear Crawl Right and 10 Left

PART 2

Every 5 Min, for 30 Min (6 sets):
Run 1 Lap
20 Russian Swings (heavy)
40 DUs

or

STRENGTH PROGRAM Week 3 Day 2

1. Trap Bar Deadlift 5 reps at 75% of 1RM, 3 x 5 at 87%

2. Split Jerk 3 reps at 60% 1RM, 3 x 4 at 75%

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