Fri 2-22-13 – Deload Week – Day 5

Thu 2-21-13 – Deload week – Day 4
February 20, 2013
Sat 2-23-13 – Deload Week – Day 6
February 22, 2013

Fri 2-22-13 – Deload Week – Day 5

10 minute video – Every squat is a compromise

But sometimes it’s hard to tell where – awesome technique on the front squat by Ryan!

Warmup:
10 reps each arm/direction:
Wrist rotation
Neck rotation
Knee swivels
Hip Swivels
Leg swings – fwd
Leg swings – lateral
Big arm circles
Small arm circles
 
2 minutes minimum – Bar on knees stretch – 95/65#
 
Partner calf roll-out – at least 10 positions on the way up and down
 
Foot position drills – down and back on mats (barefoot)
 
Conditioning:
3 rounds
60 foot bear crawl
12 Back Squats 135/95
12 KB Swings 24/16kg
1 minute rest
 
Cool Down:
3 rounds of: 200M row, 15 jumping jacks, stretch both calves, 30 squat stretch
 
 
 
 
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
Fill out the form to receive your free ebook

x