Thursday 3/10/16

Marisol Quintero Getting it done with the late night lifters. #noexcuse #weighlifting
Marisol Quintero Getting it done with the late night lifters. #noexcuse #weighlifting

Open Week 3 Active Rest Day

A. Recovery Back Squats – Work up to 2×5 between 60% and 70%.
Take your time working up to these sets, really use your warm-up as a mobility session as well. Push ankle and hip flexibility at the lighter weights. Give yourself some time down in the bottom of the squat to feel everything out. Your two working sets should feel pretty comfortable, not very challenging.

B. 15 Minute moderate pace AB or Row.
Flush the system out!

C. 15 Minutes of mobility work.
All serious athletes should know what they need to be doing during this time.

D. 10 Minute skill work session.
Pick a skill, something you need work on, and hit it with light intensity for about 10 minutes.

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Thursday 2/17/16

You should Fight the urge to add anything in at higher intensity. You have to take it upon yourself to really push the threshold in the work that is given to you on the other days of the week, and to use your rest days wisely.

Active/Recovery Wod:
5k Row (moderate pace)

Thursday 012816

I’m excited because I feel we have one of the best possible training format, to help as many of you as possible. Let us know how you are doing. E-mail your photos and videos to trainirongrip@gmail.com.

Ever wonder how having a 400# Back Squat & 475# Deadlift translates to competitive exercise? Ask Andrew Ramirez, who sent me this yesterday…


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WOD:

Rest Day!

Thursday 121015

Try this simple post to improve blood flow and leave you feeling relaxed and clear headed.
Try this simple post to improve blood flow and leave you feeling relaxed and clear headed.

Active Rest Day

Accumulate 20 Minutes of easy running, rowing, assault bike, or a mix of the three.  Feel free to break it up to settle heart rate or hit extra mobility.

Thursday – Active Recovery – “Pool Work”

swim (1)

Warm Up:
2 Rounds of:
25 sit ups
10 Squats
-then-
Swim 50M

Skill:
1) 4 Rounds of:
25 Meter Arm Catch Up
(one arm will always be stretched out front and the other arm will catch up to it then pull)
Rest 15-20 seconds between rounds

2) 4 Rounds of:
50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 15-20 seconds between rounds

Swim Wod:
3 Rounds
Swim 50 meter
10 DB Thrusters (35/20)

Cool Down:
Practice some flip turns if you have time.