Thu 4-11-13 – Deload Week – Day 4

Wed 4-10-13 – Deload Week – Day 3
April 9, 2013
Fri 4-12-13 – Deload Week – Day 5
April 11, 2013

Thu 4-11-13 – Deload Week – Day 4

The only goat we’d ever harm is in the box

Warmup:
400M Run
Then 2 rounds of:
Pick one rack/receiving position from the mobility toolbox – 2 minutes
5 pullups
10 pushups
15 squats
20 situps
 
Goat Work: 20 minutes
– This will be a freestyle session where you attack your weaknesses and work on the positional part of what makes it hard.  If you need any ideas here are 5 – Muscleup, handstand pushup, doubleunders, snatch, clean
– Since this part is entirely unique to each athlete you need to keep moving and focus on what you know your weaknesses or tight spots are.  If you are still having trouble figuring out what you should be doing you will be assigned the goat of burpees.
 
Conditioning:
4 rounds
10 Squat Clean Wall ball shots 20/14
10 Handstand pushups
 
Cool Down:
1) Camel position – 1 minute
2) PVC pipe – external rotation stretch – 30 sec each arm
3) Banded shoulder stretch – back of hand to middle of back – 30 sec each arm
4) Foam roller or double LAX ball on quads – 2 sets of 10 passes each leg