Tue 11-13-12 – Deload Week – Day 2

Mon 11-12-12 – Deload Week – Day 1
November 11, 2012
Wed 11-14-12 – Deload Week – Day 3
November 13, 2012

Tue 11-13-12 – Deload Week – Day 2

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Warmup:
2 minutes arm/shoulder mobility work
3 rounds not for time:
10 PVC Pass throughs
10 PVC OHS
50 jump rope singles
5 burpees
 
Spend 5 minutes on the hip and shoulder stretches in the above video before moving on to the skill portion
 
Skill: Overhead Squat
4-6 sets of 5 reps each – no more than 60% of your 1RM.  Focus on form and if you don’t know already ask a coach for specific drills or mobility exercises you can use to move towards a better overhead squat.  Make each set cleaner and more stable than the last, this is not for max weight but rather for best form with moderate weight.
 
Conditioning:
3 rounds for time: 50-60% effort
100 jumprope singles
10 strict pullups
10 burpees
 
Cool Down:
2 x 250M row – 10 pass throughs after each row, foam roller and LAX ball before you leave!