Fri 5-31-13 – Deload Week – Day 4
Thu 5-30-13 – Deload Week – Day 3
May 29, 2013Sat 6-1-13 – Deload Week – Day 5
May 31, 2013Fri 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