Thursday 4/12/2014 Day 3 of our deload today we are hitting - TopicsExpress

Thursday 4/12/2014 Day 3 of our deload today we are hitting some accessory movements in a work capacity environment. We want to work through at a pace and get each movement done perfect. We should be in and out well within the hour. Warm Up Add this into the spiderman complex Single Leg flexion w/ext rotation https://youtube/watch?v=WqwylViJ5mY 30 pass thrus 2 rds Trunk Work 4 x Marching bent leg deadbugs 60 seconds keep a 2:0:2 tempo Shoulder bridge 10 reps w 3 sec pause at top Conditioning/Work Capacity 3 x d/b 22.5/15 Walking Lunge – 20 metres 12.5/5kg Dumbbell Box Jumps – 5 reps True Push Ups – 10 reps 12.5/5kg Dumbbell Box Jumps – 5 reps Ring Pull Ups – 10 reps 12.5/5kg Dumbbell Box Jumps – 5 reps Think capacity work today, I want you to move through this complex at a good pace, but I want you to focus on mastery of each movement by completing each rep with great attention to detail.

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