Thu 2-21-13 – Deload week – Day 4
Wed 2-20-13 – Deload Week – Day 3
February 19, 2013Fri 2-22-13 – Deload Week – Day 5
February 21, 2013Thu 2-21-13 – Deload week – Day 4
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The codeword is “voodoo-floss” but really this is just another way to apply compression and pressure to a portion of the muscle that doesn’t get much movement unless you force it. These bits tend to stay sore the longest and retain the largest amount of scar tissue and bound fascia.
Warmup: 500 M Row Then 10 air squats 2 minutes compression tack/squat each leg – aim for minimum 12 reps each leg, above and below the patella 10 Air squats – was there improvement in position? 2 minutes couch stretch each leg 10 drinking bird stretches each leg Conditioning: EMOM – 16 minutes 1) Odd minutes – 10 reps deadlift 155/105 2) Even Minutes – 10 box jumps 24/20 All reps performed unbroken, medium pace, perfect form Cool Down: 200M walk jog, foam roller quads, hip flexor, LAX ball Psoas stretch and lower back extensors