Fri 1-4-13 – Deload Week – Day 5

Thu – 1-3-13 – Deload Week – Day 4
January 2, 2013
Sat 1-5-13 – Deload Week – Day 6
January 4, 2013

Fri 1-4-13 – Deload Week – Day 5

[embedplusvideo height=”477″ width=”600″ standard=”http://www.youtube.com/v/W8VRy1uZ_FI?fs=1″ vars=”ytid=W8VRy1uZ_FI&width=600&height=477&start=&stop=&rs=w&hd=0&autoplay=0&react=1&chapters=¬es=” id=”ep2788″ /]

 

Warmup:
750M Row at a steady pace then-
3 x through the dynamic shoulder warmup from the video – use a 5 or 10lb plate
10 x drinking bird stretch each leg
5 x spiderman stretch each leg
 
Skill: Deadlift
– Back to basics – 10 minute review of the fundamentals of the deadlift
– In sets of no more than 5 – work up to a moderate weight with perfect form
– Max weights of 250/175
 
Conditioning: Perform the following at ~50-60% effort
5 rounds
15 toes to bar (scale as necessary)
250M Row
 
Cool down: Seal stretch, bike or row continuous for 3 minutes