De-Load week continues
Activation
25 banded scap squeezes
25 standing banded ext. rotations **each **dont exceed a 45 degree angle out
10 Quadruped ext/rot. **each
#
Warm-up
20 sec bike @400+/300+
:15 hollow hold
10 push-ups into downward dog
5 kips into 5 knee tucks **RND 2: K2C, RND 3 T2B
x3
#
Mobility
Banded OH/shoulder distraction :40 sec **each
Single arm wall shoulder :20 sec **each x2
:20 sec hang in supinated grip
#
Strength
**3-4 attempts to reach percentage; BB not counted
A. Strict press @60-70%: 4 sets x5-7 reps
#
Conditioning
AMRAP 12 @80%
12 alt DB snatches @50/35
15/12 cal bike
18 T2B
**Looking for consistency here. Wattage on the bike should stay the same every round. If you plan on breaking up the T2B in later rounds, start from the beginning with sets you would in a fatigue state. That being said, our efforts shouldn’t be little to none. Pushing that line and seeing what you are able to hold onto, from start to finish.
–
3 min rest
–
12 min bike
:30 sec hard
1:30 easy
–
55+:
AMRAP 12 @80%
12 alt DB snatches @35/20
15/12 cal bike
15 T2B
–
3 min rest
–
12 min bike intervals
:30 sec hard
1:30 easy
#
BE Complete
1. Handstand holds belly to the wall :15-20 sec active/:40 sec rest x6 **staying active, pressing through the floor
2. Weighted Serratus single arm punch 3 sets x 18 reps **each
3. :30 sec rolling out hip flexor **each + :15 sec cobra stretch x2
4. 3 mins rolling out quads
Strict press up to 120 for 5
Conditioning 3+32
Broke t2b into 6,6,6
Be complete done
Strength
Strict press @70%: 4 sets x 7 reps 95#
Conditioning
AMRAP 12 @80%
12 alt DB snatches @50
15cal bike approx. (380 W)
18 T2B (6, 6, 6)
3 + 19
3 min rest
12 min bike
:30 sec hard
1:30 easy
102 Cal
Be Complete – Not Done
Strength: Strict Press 60-70% 135, 140, 145, 150 for 7 reps each
Conditioning: T2B (9 and 9) for 3+24
102 Cal Bike
Be Complete: Done