Active recovery and some aerobic work is on the menu for today. After an extended warm up and some skill work with the Oly bar, take a walk, ride or swim for 45-60 minutes. Once you are done, don't skip out on the static stretching.
Standing Teapot - 10 reps (5 RT/ 5 LT)
Banded Walks – 10 yards
Banded Reverse Walks – 10 yards
Banded Lateral Walks LT – 10 yards
Banded Lateral Walks RT – 10 yards
Charleston – 20 reps (10 RT/ 10 LT)
Banded Reverse Hypers - 10 reps
Snatch Warm Up 1
We need to make sure we are doing our skill progressions with the Olympic bar, so we can keep the skills we worked so hard for in the last micro-cycle. Think about executing each movement and making it crisp and explosive.
Walk/Bike/Row/Swim: 45-60 minutes @ moderate/easy pace
The goal today is to keep the HR around 140 beats per minute. How do I know I am around 140 beats per minute? If was moving at a good pace but still able to hold a conversation.
Active Hamstring Stretch w/ banded assist RT – 60 seconds
Active Hamstring Stretch w/ banded assist LT – 60 seconds
Dancer Stretch – 60 seconds
Banded Support Full Squat – 60 seconds
Vertical Column Side Stretch RT – 60 seconds
Vertical Column Side Stretch LT – 60 seconds
Child's Pose Progression 1 – 60 seconds
Child's Pose Moose Antler - 60 seconds