FOS Week 1 Core and Swim Preparation

Brenda Ross

Good morning February OutSeason peeps. Looks like your thread leaders are all chicka's, although I am by default (no one volunteered to take the lead on this thread).  Let me know if you have changed your mind.

Okay, enough about me, this thread is dedicated to you.  

Here is the important stuff:

Putting It All Together

This is an example of how Coach Rich would do this routine (he prefers the Circuit Style):

1. Place yoga mat on floor in front of TV, with folded towel as forearm pad, and iPhone in stopwatch mode. 
2. The Daily Show or Colbert Report ready to go...very important.
3. Start stop watch, do first set of planks, stop watch, note minutes.
4. Transition over to Cordz and begin, probably about 1-2' rest between ^this^ and the Cords. I go when I'm ready, basically. Note total reps of this first set of Cords
5. Go back over the map, knockout pushups, note total pushups of this first set. Rest ~2'.
6. Back to Planks, repeat.
7. Write all of this down on a PostIt note
8. Log your numbers in the Core Tracker

First Phase of Core and Swim Preparartion is....

The Preparation Phase -- Weeks 1 thru 4

• Begin to create the foundation of a strong core and strong swimming muscles/movements
• Make you sore, recover, make you less sore, recover...then you'll be good to go.
• Do the smart guy/gal thing to determine what works for you with regards to the order you do exercises is, setting benchmarks, tracking, and forming habits!

Your workout for the week is:

	Planks	Cordz	Pushups
	2 x Front Plank	1 x Catch 1 x Straight Arm	2 x Standard	Goal: To make you very sore on Monday, and then be mostly not-sore anymore by Friday. Execution: For each set, especially on the planks and pushups, you are to go to “a tick below failure.” Failure = you’re done, you can’t go one second more of plank or one more pushup. We want you to just a tick below that, just short of total failure.

Jenniferlyn Kryvicky

I am geeked to see this noted as such a large importance to the OS.  I am a CORE WEEKLING!  Looking forward for week 2 and to kill my goals.  Lock and load!