Tue 4-9-13 – Deload Week – Day 2

Mon 4-8-13 – DeLoad Week – Day 1
April 7, 2013
Wed 4-10-13 – Deload Week – Day 3
April 9, 2013

Tue 4-9-13 – Deload Week – Day 2

HS boys getting a leg up on their competition!

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You don’t need to know what -itis it is that is bothering your elbow or forearm to take advantage of the compression tack & floss method.

1) Restores sliding surfaces of the compressed and regional tissues being wrapped. (Like Self Inflicted ART)

2) Pushes swelling out of joints/tissues when used to treat in this way.

3) Re-perfuses tissues that have poor blood flow

4) Creates flexion gapping at joints like the elbow restoring normal joint motion.


50 Jumping Jacks
250M Row
4 x 30ft – High knees, high heels, frog hops, walking lunges
Spend 15 minutes with a partner with the compression bands on your elbow and forearm, similar to yesterday but using the above video as a guide for how to really hit the corners of the range of motion.
5 x 4 minute intervals
6 Hang Power Snatch 95/65 (Int: 65/45, Beg: 45/25)
7 Front Squats (Same weight as above)
8 Burpees
Try to go fast enough to get minimum of 1:1 work to rest ratio
Cool Down:
1) Banded shoulder complex – 4 stretches, 30 sec each arm
2) Kneeling Hamstring Stretch – 30 sec each leg
3) T-Spine double LAX ball – 10 x snow angels in 3 positions
4) Partner Triceps smash on racked barbell
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