Mon 4-8-13 – DeLoad Week – Day 1

WOD Sat 4-6-13
April 5, 2013
Tue 4-9-13 – Deload Week – Day 2
April 8, 2013

Mon 4-8-13 – DeLoad Week – Day 1

Deload week primer:  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.  This gives your CNS, muscles and joints a longer than normal reprieve and will accelerate healing and overall recovery.  Our workouts will be executed at approximately 50-60% perceived exertion with 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 elbow and consequently the upstream and downstream tissues and joints.  We will have a daily mobility focus that will be a greater than normal share of the class block for both warmups and cool downs.  As always if anyone has questions ask a coach!

Guaranteed to make the hams sore – good morning!

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How many athletes have trouble getting their arms totally straight and have always thought “that’s just how it is”?  Today is the day to start challenging that idea and we will begin with a focused session trying to achieve full extension of the elbow joint using the “tack and floss” method from the video.

Warmup:
2 rounds NFT:
30 ft crab walk
30 ft spiderman stretch (hit bottom position, then top position, then step with back foot)
30 sec pec-wall stretch each arm
5 pushups
5 pullups
 
15 minutes (~7.5 min per arm) Elbow joint tack and floss with a partner
 
Conditioning:
3 rounds
400M Run
15 Overhead Squats 65/45
15 pullups
 
Cool Down:
1) Calves – Down Dog 30 sec each leg
2) Finklestein stretch – 30 sec each arm
3) Cat pulling tail – 30 sec each leg
4) Pretzel stretch – 30 sec each leg
5) Hamstrings – single or double leg with banded hip distraction