De-Load Week continues
Prep
1:30 min rolling out hip flexors **each
:45 sec rolling out glutes
#
Activation
:60 sec bike (mod. efforts) **legs only
12 seat leg extensions
10 heel pulls to butt
:60 sec bike (mod. efforts) **legs only
12 back extensions w/:02 sec pause @top
10 knee pulls to chest
#
Warm-up
:20 sec row +:10 sec of hard effort pulls **stroke count not above 30
15 banded scap squeezes
10 lunges
5 burpees stepping down & up
x2
–
3 Rounds
8 single arm front KB lunges @26-35/18-26 **4 w/one arm then switch
8 box jumps @24/20’’ **stepping down
8/6 cal row sprint
**rest 1 min following each round
#
Mobility
:30 sec lunge w/elbow to the floor **each
:20 sec dorsiflexion ankle stretch **each
:30 sec single arm doorway stretch **each
#
Strength
**3-4 warm-up sets; BB will not count
A. Back rack lunges: 3 x12 reps ** heavy across
**one weight for all 3 sets, looking for smooth consistent steps
**2-3 warm-up sets
B. Single arm KB front rack lateral step ups: 4 sets x8-10 **each leg
#
Conditioning
EMOM x14
15/12/ cal row
15 lateral burpees over rower
–
55-59:
EMOM x14
15/12 cal row
12 lateral burpees over rower
–
60+:
EMOM x14
12/9 cal row
12 lateral burpees over rower
**building off prior week. For Those just joining can start with 10 minutes.
#
BE Complete
1. Crossover Symmetry Protocol **7-10 mins
2. 3 mins rolling out hip flexors
3. 3 mins rolling out glutes
4. 3 mins rolling out chest
Strength
A. Back rack lunges: 3 x 12 reps – 115#
Should’ve gone heavier, was not taxed enough during third set
B. Single arm KB front rack lateral step ups: 4 sets x10 @35#
Conditioning
EMOM x14
15 cal row
15 lateral burpees over rower
Fell apart on this one – came out of the gate too hard
15 – 15
12 – 12
12 – 12
12 – 12
12 – 12
6 – 12
6 – 15
BE Complete – Done
Strength
A. Rx at 145lb
B. Rx at 61.6lb
Condition: EMOM 14 (13 Cal row and 12 burpees) this is an accomplishment for me.