042713

More deload. Notice the decreased aerobic time from yesterday.

If you just started following the site and have only been at it a week or two, simply go back to a previous week and follow the workouts.

GPP

35 minutes of continuous aerobic work – run/bike/jump rope/row. You can also do light, low rep swings and press, as long as you “keep it light and happy”. Use a 15-20 minute mobility session as a cooldown.

Kettlebell Sport

Snatch/jerk or long cycle level, but with a light kettlebell

35+ minutes of continuous aerobic work – run/bike/jump rope/row. Use a 15-20 minute mobility session as a cooldown.

Some suggestions:

Overhead mobility:

http://www.mobilitywod.com/2012/05/hand-stand-push-up-or-jerk-overhead-mobility-closed-chain.html

Overhead/Hip:

http://www.mobilitywod.com/2011/06/episode-271-full-over-head-test-and-super-couch.html

Overhead:

http://www.mobilitywod.com/2011/04/episode-226-recovering-your-overheadpressing-shoulders-after-workout-4.html

http://www.mobilitywod.com/2011/02/episode-169-safety-conscious.html

Hip/ankle test:

http://www.mobilitywod.com/2012/08/squat-quick-test-is-it-your-ankles-or-hips.html

Hip:

http://www.mobilitywod.com/2012/01/episode-363-pre-squat-hip-opener-mob-rx.html

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4 comments

    1. @matthewroberteich, your pollen curse is wearing me thin. I only have a week or two until I am free from it. Keep up the work, its a nice motivator to have someone else pushing me. Have a nice weekend.

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