9 April 2019

Keep it Easy but Tasty. Fuel your performance for that "beach body" with this Avocado Chicken Salad recipe:   Avocado Chicken Salad Recipe

Keep it Easy but Tasty. Fuel your performance for that "beach body" with this Avocado Chicken Salad recipe: Avocado Chicken Salad Recipe

Article: Avocado Chicken Salad Recipe

Warm-up
Athlete choice:
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km
then
3x12/side Eccentric Ankle Dorsiflexion

Mobility
1:00/side Hip Flexor Stretch (PVC)
1:00/side Modified Pretzel
- Twisting Quad Stretch
1:00/side 1/2 Split Adductor Stretch
6/side 90-90 Stretch
- alternating forward and backward
3x3 pulses/side IT Track Stretch

Shoulders:
i. 1:00/side Pec Smash (ball)
ii. :45/side Pec Minor Stretch (roller / bench)
iii. :45 Extension Stretch
iv. 5x :10 Extension Plank
v. 2x 5/side Y-Rotations

Technique
Paused Hang Snatch Cycling:
Snatch Work (empty bar / PVC)
- Positioning (Balance)
- Pausing (:02)
***
Dip - Extend with Shrug
Dip - Hang - Dip - Extend with Shrug
Dip - Hang - Hang (Squat) Snatch

Metcon
400m Run
40 Alternating Kettlebell Snatches (53/35#)
800m Run
40 Alternating Kettlebell Snatches (53/35#)
400m Run
Partner if desired, switch when required ...
Rx+= solo + run + [70/53#]