Fri 5-31-13 – Deload Week – Day 4

Thu 5-30-13 – Deload Week – Day 3
May 29, 2013
Sat 6-1-13 – Deload Week – Day 5
May 31, 2013

Fri 5-31-13 – Deload Week – Day 4

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Warmup:

Run 1 outdoor lap
10 reps each leg – Isometric Knee to Chest
10 reps – Knees apart with band – core tightening
20 Partner Abmat Situps
30 sec each leg – Reverse pigeon pose
 
Then 3 rounds not for time:
10 GHD Situps
5 Barbell OHS
10 Good mornings with unloaded barbell
10 Vertical frog leaps
30ft bear crawl
30ft reverse bear crawl
 
Skill/Strength: Back Squat
3 sets of 8 reps at moderate weight
 
Skill/Strength: Front Squat
3 sets of 6 reps, lighter than back squats
 
Skill/Strength: Overhead Squat
3 sets of 4 reps, lighter than front squats
 
Cool Down:
1) 400M Easy Row
2) Foam roller – Quads – 10 flex/extend cycles up and down each leg
3) IT Band stretch
4) LAX Ball – sub scapular region
 
 
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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