Mon 2-18-13 – Deload Week – Day 1

WOD Sat 2-16-13
February 15, 2013
Tue 2-19-13 – Deload Week – Day 2
February 18, 2013

Mon 2-18-13 – Deload Week – Day 1

Thank heaven it’s Deload week!  The quick explanation of Deload week is to insert 5 1/2 days of active recovery into our high intensity training program during which we focus on form, skill development, and mobility.  Our workouts will be executed at approximately 50-60% perceived exertion and a similar reduction in volume.  This does not mean we do nothing, it doesn’t mean you won’t be sore, and it does not mean it is “easy”.  You will however, be forced to rest and go slower than normal, which may feel strange.  Focus on form and worry less about time and weight.  Our mobility focus for this week is the knee and surrounding tissue and joints that can influence knee pain.  We will be posting a daily knee movement or mobility video and incorporating those techniques into our warmups and cool downs.  As always if anyone has questions ask a coach!

For today’s mobilization we are going to focus on squat virtuosity and putting everything in the right order.  Listen to the part about tissue load sequencing and specifically the cues that we want to delay the knees coming forward every time we descend – this could be for a plain squat or for more complex movements – always be in the mindset of initiating the movement by pulling your hips back and down.

 

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Warmup:
5 min – foam roller on quads and calves
Coach lead Air squat review at the wall – focus on reaching back to touch the wall with your rear, knees out, feet forward, chest up!
3 sets of 10 Air squats
Then 4 rounds not for time:
15 jumping jacks
15 GHD situps (Sub weighted Abmat situps)
15 GHD back extensions (Sub Good mornings)
1 minute middle/lower back work on foam roller
 
Conditioning:
4 x 500M Row at ~60% perceived exertion
Minimum 2 minutes rest between efforts
 
Cool Down: 
Walk/jog 200M, couch stretch 2 min each leg