Deload/Active Recovery

find the problem, fix the problem; in Melissa's case, the problem being a missing link in gross motor patterns specific to her gymnastics development; accrue a base of strength and freedom to move, then apply specificity.  shown here: L-sit or static strength through L-sit "flutter kicks" x 100 reps each leg at the tail end of a large skill session


800m single arm farmer's carry

- switch hands as needed

- if you set the bell down, complete 10 Russian swings before picking it back up


15 minutes @ a semi-tough pace (don't push it);

20m DB bear crawl

pronated passive bar hang, 30 seconds

15 horizontal ring rows

8 x [1 lunge each leg + 1 good morning with a plate]


15-20 minute coach led flexibility 


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