May 22, 2014 – Regionals Group 3

The Day Before Competition

A.
If you are the type of athlete who performs better after a full rest day, then by all means take a full day to rest and recover.

If you typically perform better after moving a little bit the day before competition, then consider the following:

One or two sets, not for time, of:
Row 25 Calories (at your 50 calorie competition pace)
5 Muscle-Ups
10 Alternating Pistols
15 Box Jump-Overs
(fast and efficient)
20 Wall Ball Shots (20/14 lbs)
Row 25 Calories (at your 50 calorie competition pace)

B.
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 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

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

D.
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.