July 11, 2019 – Competition

Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. I. 4 Minutes of Hip Flexor Mobility of Your Choice 4 Minutes of Anterior Shoulder Mobility of Your Choice 4 Minutes of Quad Mobility of Your Choice 4 Minutes of Lat & Subscap Mobility of Your Choice Focus on relaxed breathing throughout … Read more

July 9, 2019 – Competition

A.Handstand Play Time Spend time getting comfortable being upside down. Get confident with a handstand, and then continue to challenge yourself with new obstacles and goals. B. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+ C. … Read more

July 7, 2019

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 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 … Read more

July 6, 2019 – Competition

A. For time: 30 Toes-to-Bar 150-Foot Handstand Walk 15 Bar Muscle-Ups 150-Foot Handstand Walk 30 Toes-to-Bar B. Build to today’s 1-RM Tempo Back Squat @ 32X1 Followed by… One set of: Back Squat x Max Reps @ today’s 1-RM Tempo Back Squat (perform these without any tempo prescription) C. Complete as many rounds and reps … Read more

July 5, 2019 – Competition

A. Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 6 Kettlebell Windmills (each side) 8 Single Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed B. Every 2 minutes, for … Read more

July 4, 2019 – Competition

Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. I. 4 Minutes of Hip Flexor Mobility of Your Choice 4 Minutes of Anterior Shoulder Mobility of Your Choice 4 Minutes of Quad Mobility of Your Choice 4 Minutes of Lat & Subscap Mobility of Your Choice Focus on relaxed breathing throughout … Read more