Tuesday, September 3

“If you really want to make a friend, go to someone’s house and eat with him…The people who give you their food give you their heart.”

- Cesar Chavez

Article: Maximizing Skill Development: The Role of Fitness and Environment in Performance Progression

Shameless Plug: “Westival” event ($35 for small plates from 12 West Asheville restaurants!) and raffle tickets (just $5 each, don’t have to be present to win!). 100% of proceeds go to Asheville Poverty Initiative. Tickets for both are HERE.

Warm-up

2 mins of easy jogging, biking, or rowing

-- then -- 

2 rounds (not for time) of:

100 m run (increase speed each round)

10-15 m high knees

10-15 m butt kicks

10 steps, walking lunges

1 min of rest

(NTE 10:00)

Strength/Skill

For quality:

Practice SLIPS, 20 mins

Athlete Instructions

15-20 minutes of practice divided among the various activities.

S= Scales (front & back)

L= L-sit

I= Inversion

P= Planks

S= Stretching

Movement Demos

• Front Scale video

• Back Scale video

• L-sit

• Inversion Option 1, Wall Walk

• Inversion Option 2, Descent from Handstand Variations

• Inversion Option 3, Handstand Hold

• Plank Variations video

WOD

Run 5 km

For time, or not.

Strength B (can be done instead of WOD)

5 RFQ

Deadlift x 5 @ 80%

Landmine Twist x 20

Back Squat x 5 @ 80%

Ring Push-Ups x 10

Cool Down

Calves & Foam Rolling

Straddle Stretch

Hold 1-2 minutes.

• Calves & Foam Rolling

• Straddle Stretch