Thursday 130926

LCF All Star Comp Baseball Team

LCF All Star Comp Baseball Team

“You have to do something in your life that is honorable and not cowardly if you are to live in peace with yourself.” 
– Larry Brown

Mobility-Warm-Up
Prepare for…

WOD: “Lights Out”
20 Min AMRAP 

P1 250m Row AFAP
P2  Burpees *Till P1 completes row.
Score is # of Burpees and Rounds completed.

Then

BB Complex 2X8 reps of:
Power Clean  #95/63        
Push Press                                                                                                                    
Back Squat
Good Mornings
Behind Neck Press
Front Squat
Rest 2min between set

Team cool down, light row, bike, run. PNF or Static stretch 5-7min

Or

Recovery Day ****This can be used any day as well****

A. Mobility and Maintenance

*Go see James Parker 541-505-6842 get your AMIT on… * Foam roll out
entirebody see James
 * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and
spend 5-10 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD
and spend 5-10 minutes with them.

* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility
WODand spend 10-12 minutes with them.

B. Nutrition Preparation

* Ensure that you have quality foods prepared in the appropriate quantities to fuel
your efforts for the remainder of the week.

C. Mental Restoration

* Different for everyone – could be meditation or could be gathering with friends;
the key is to engage in activities that make your life full and help you
recharge your batteries.

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