Monday 8.11.14
Click here for our Gone on Vacation Post
*Program Notes: This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn’t have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, August 18th. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block. Remember, we program off of the technical and strength deficiencies that we notice in the athletes that show up regularly per each prior 9 week block.
A.
Squat 3×5 @ 65% of 2rm, Rest 90 seconds between.
Base squats off of 8/7/14
B.
Every minute on the minute for 16 minutes
Odd minutes: 5 Alternating Single Arm Kettlebell RDLs 55/35
Even minutes: 6 box jumps 24/20
C.
2-3 Rounds
Active Hamstring Stretch 30R/30L
Dancer Stretch 30 R-M-L
2014 08 10