Tue 5-28-13 – Deload Week – Day 1

Mon 5-27-13 – Memorial Day – Whitten
May 26, 2013
Wed 5-29-13 – Deload Week – Day 2
May 28, 2013

Tue 5-28-13 – 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.  This week’s 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 lumbar spine.  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!

Just a small sample of the lovely ladies of CFM! 

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We will be using several of the techniques in the video today to loosen up the lumbar spine during the warmup.

 

Warmup:
100 Jumprope Singles
Banded Shoulder stretches
Figure 4 – low back and hamstrings stretch
Alternating resisted pelvic rotation – 30 sec
Abmat between knees – 3 x 10 sec squeeze
 
Skill/Conditioning:
-15 minutes doubleunder practice
If you have solid doubleunders – perform 5 sets of 30 resting 1 minute after each set
 
Conditioning: 
5 Rounds
15 Doubleunders
10 Air Squats
10 Pushups
 
Cool Down:
1) Walk/stretch 100M
2) 5x spiderman stretch each leg
3) Drinking bird stretch – 10 x each leg
4) Dragon fly – 30 sec each arm