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Sunday, May 1, 2011

Cuban WOD #2 - thanks for the pics Michelle

Today begins a 10 day transition period. Lower volume/intensity. Emphasize mobility. Extra work = naps, stretching, & long leisurely walks. Now that we are out of “Open’s” mode, the core program runs 2 days on, 1 day off, 1 day on, 1 day off. That program starts today.

A. Back Squat 70% x 3 reps x 3 sets @ 41X1; rest 180s
B. Split squat – front foot elevated – 80% effort x 8 reps; rest 60s b/t legs x 3 sets
C. 2x[20s Row for avg watts; rest 100s x 5 sets]; rest 6:00

Saturday

take a week off! get some massage work, enjoy some leisurely walks outside, reflect on the CF Opens experience, come back fresh and ready to get stronger. I suggest resuming training on May 8 on a 1 day on/1 day off/2 days on/1 day off schedule.

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