Fri 9-28-12 – De-load Week – Day 5

Thu 9-27-12 – De-load Week – Day 4
September 26, 2012
Sat 9-29-12 – De-load Week – Day 6
September 28, 2012

Fri 9-28-12 – De-load Week – Day 5

Michelle L. with a nicely executed Med-ball clean

Check out these mobility drills with Arnold. And check out this blog on foot awareness.

Then on to the warmup.

Warmup:
3 rounds
250 row
6 burpees
6 GHD situps
Arm, wrist, neck, trunk rotation circuit, no more than 30 sec on each region
 
Agility:
5 point agility cone drill – see demo video here
Each athlete should get at least 3 timed attempts at this – try and go as fast as you can while paying attention to footwork and quick direction changes
 
WOD: 
5 x 3 minute intervals
12 hang cleans 115/85 (Int 85/55, Beg 45/25)
12 Toes to bar (Int Knees as high as possible, Beginner Abmat situps)
12 wallball shots
 
These intervals should be performed at a higher relative intensity – 65%-75% and with reps unbroken.  We are looking for 1:30-2:00 rest each interval
 
Cool Down:
Minimum 4 laps walk/jog with 25 jump rope singles after each lap
Stretch middle and upper back, quads and abs/core
Foam roller and LAX ball on the feet and toe/foot flexor stretches
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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