Thu 5-30-13 – Deload Week – Day 3

Wed 5-29-13 – Deload Week – Day 2
May 28, 2013
Fri 5-31-13 – Deload Week – Day 4
May 30, 2013

Thu 5-30-13 – Deload Week – Day 3

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Tight hips and posterior chain can be the source of bad spinal and pelvic position and lead to back pain.  Let’s attempt to address the mechanics today during the warmup.

Warmup
 500 M Row then
2 minutes each leg – banded hip distraction hamstrings stretch
2 minutes each leg – trap foot glutes stretch
2 minutes each leg – banded Samson stretch
2 minutes each leg – LAX Ball on hips
 
Skill: Squat Clean
– Spend 10 minutes working squat clean drills, moderate weight
 
Conditioning: 
With no time constraint complete the following in any order:
30 Squat Cleans 55/35
30 GHD Back Extensions
30 Slam balls
 
– Rest as much as necessary between elements but attempt to complete all 30 reps without resting
 
Cool Down:
1) 200M jog
2) Partner hamstring stretch
3) Partner quads stretch
4) Banded shoulder stretches
 

 

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