Fri 4-12-13 – Deload Week – Day 5

Thu 4-11-13 – Deload Week – Day 4
April 10, 2013
Sat 4-13-13 Deload Week Day 6
April 12, 2013

Fri 4-12-13 – Deload Week – Day 5

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From this video we should take away the necessity for externally rotated shoulder position and straight arms when going overhead no matter what the movement is.  Today we will spend some time on the shoulders trying to find more internal and external rotation range

Warmup:
500M Row then
10 pullups
10 pushups
With a partner – mobility compression bands – internal rotation stretch and freestyle – 2 minutes per arm
PVC pipe shoulder stretch – 30 sec each arm
10 pullups
10 pushups
 
Strength/Skill: Hang Squat Clean
5 sets of 3 with moderate weight, perfect form
– This is a technique session, don’t go for challenging weights today but for perfect form
– Demo wod athletes observe only
 
Conditioning:
20 burpees
15 hang power cleans 95/65
400M Row
 
– try to move continuously through all movements with no breaks but at a moderate pace
 
Cool Down:
1) Finklestein stretch – 30 sec each arm
2) Banded shoulder stretches – 4 x 30 sec each arm
3) Partner hip stretch from bottom of squat 20 sec each side
4) 10 x gentle neck rolls each direction
5) Double LAX ball – thoracic spine – 10 x snow angels
 
 
 

 

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