Thu – 1-3-13 – Deload Week – Day 4

Wed – 1-2-13 – Deload Week – Day 3
January 1, 2013
Fri 1-4-13 – Deload Week – Day 5
January 3, 2013

Thu – 1-3-13 – Deload Week – Day 4

Ryan K and the proper depth for catching a squat clean

Warmup:
Coach Lead DROM – shoulders, neck, wrists, back, hips, knees, ankles
15 pushups
15 air squats
15 pass throughs
30 sec split stretch
 
Shoulder and forearm mobility work for front rack and overhead position – pick 2 from the mobility poster that you struggle with and spend 8-10 minutes of focused time on them
 
Skill: Power Clean
– Work up to a moderate weight with perfect form (no more than 135/95)
 
Conditioning: 5 x 3 minute intervals
12 Hang power cleans
9 front squats
6 shoulders-to-overhead
RX: 95/65, INT: 75/55, BEG: 55/35
 
Cool down: 200 jump rope singles, stretch quads and roll out lower back

8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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