Deload week continues
A. AMRAP 10 @70-80%
10′ belly to wall sideways walk (each way)
1 strict ring muscle up
2 bar muscle ups
3 db manmakers 40/30’s
40′ walking alt lunge
B. 14 min bike :30/30
C Barbell row – heavy 5 reps in 12 min
D. 100m shuttle sprints x 10 ; 50′ walk between sprints
E. Assistance Work
1. 3×20 reverse hyper at light % for flush
2. 10-12 min of shoulder rehab work
3. Weighted plank – 3×1 min
4. Extra foam rolling and specific mobility per athlete
Did class tonight
A. Class amrap 10
3+run. However I did 24 thrusters and 12 box jumps first 2 rounds instead of 12/8 ???? Def was not paying attention lol. Used 35# KB.
B. Back Squat 225#x4 didn’t have much time jumped big and went fast.
C. 10min AB test 108cal PR by 4 cal I think.