DE-LOAD Week
Prep
2-3 mins rolling out lats
2-3 mins rolling out upper thoracic
1-2 mins mashing triceps
#
Activation
15 banded scap squeezes
12 vertical serratus punches w/foam roller
15 seated leg extensions w/pause @top
12 sec hollow hold/:05 sec rest x2
#
Warm-up
3 Rounds
:40 sec row **hard pulls/stroke count low
30ft running high knees
30ft’ running butt kicks
9 air squats
5 push-ups
1 wall walk
:15 sec bike @90%
5 BB front squats
5 BB push presses
#
Mobility
:40-:60 sec banded front rack stretch **each
:30-:40 sec Thoracic/Lat stretch
:40-:60 sec Banded hip Flex/ext. **each
#
Strength
A. 3 Front squats @73-75%: every 2 mins x6 sets
**percentage off 1RM
B. 2 Push press @65-67%: every 2 mins x5 sets
**percentage off 1RM
#
Conditioning
EMOM x10
E:15/12 cal row
O: 18 WBs @20/14 **Goal is UB
–
Directly into,
–
EMOM x10
E: 100m run
O: 25 DUs + 10 Burpees
–
55+: Modify WB # as needed & target height
#
BE Complete
1. Waiter carries :20 sec x4 sets **each arm
+
10-15 PVC dislocates after each set
2. 30 alt lateral lunges **total
3. DB OH sit-ups: 3 sets x12-15 reps
Strength
A. 3 Front squats @73-75%: every 2 mins x6 sets
185#
B. 2 Push press @65-67%: every 2 mins x5 sets
105#
Conditioning
EMOM x10
E: 13 cal row
O: 18 WBs @20 Unbroken
Directly into,
EMOM x10
E: 100m run
O: 25 DUs + 10 Burpees
3:00-4:00 Only able to fit in 5 burpees because tripped up repeatedly on DUs
BeComplete: Done
Strength: A. 235lb B. 155lb
Conditioning: Complete Rx! This was huge accomplishment for me. I didn’t’ think I could go straight through without hitting a wall! I completed the WOD as prescribed and felt AWESOME!
Be complete: DONE!