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And you thought recovery was easy?

November 9, 2010

Firas, Brian and Aaron finish up with some work on the bands.

De-load week is tougher than it looks… Thinking you’re not going to sweat? Wrong. Active recovery and full ROM movements tell you where you’re tight and where you lack mobility. This week is going to get our athletes rested and ready to hit it hard over the next 5 weeks.

SICFIT 11-09-10: De-load week, contd… Focus is on full ROM and constant movement for 1 hour.

A. 10 minutes trigger point: back, lats, pecs, shoulders.
B. Jog ~ 800m.
C. Shoulder work:
-Figure-8 with bumper: 15#/10#: 30 seconds each direction.
-Arm circles with plates: 5#/2.5#: small circles: 30 seconds forward, 30 seconds backwards, large circles: 30 seconds forward, 30 seconds backwards.
-Figure-8 with bumper: 15#/10#: 30 seconds each direction.
D. KB work: (16 kg/12 kg):
-10 Russian swings/10 American swings.
-10 windmills each side/5 TGU each side.
-10 1-hand Russian swings each side/10 snatch each side. x2.
-10 windmills each side/5 TGU each side.
-10 Russian swings/10 American swings.
-10 1-hand/1-leg (opposites) RDL each side/5 clean & press each side. x2.
E. 10 minutes band work on shoulders/chest/lats.

MOBILE. AGILE. HOSTILE.

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