DeLoad Week continues
Prep
:90 sec-2 mins rolling out hip flexors
:90 sec-2 mins rolling out glutes
#
Activation
2 Rounds
12 banded DLs
12 alt supermans
12 alt. lunges w/Russian twist
#
Warm-up
3 Rounds
16 mountain climbers
16 jumping jacks
8 BB DLs **add weight every round
8 push-ups
4 KB swings **legs & hips only, no active arms/shoulders
4 Full swings
#
Mobility
:40-:50 sec banded OH/shoulder distraction stretch **each
:30 sec Seated crossover glute stretch w/rotation **each
#
Strength
1’’ deficit Clean pulls @85-90%: 3 reps; every 2:30 x 5 sets
**percentage off 1RM clean
#
Conditioning
AMRAP 12 @80% MAP Training
12/10 cal bike
12 KB hang KB snatches 6/6 @53/35
12 Box jumps @24’’/20’’ **stepping down
–
Directly into,
4 min bike @60%
+
4 min bike @80% **percentage will be relative to a 10 min bike test
+
2 min bike just legs
#
BE Complete
1. 12 foam roller banded serratus punches
12 hanging scap squeezes
x3 sets
2. 12-16 alt dead bugs
15-20 banded goodmornings
x3 sets
3. 3-4 mins working on hip mobility
4. 2-3 mins working on ankle mobility
Strength: 205lb
Conditioning: 4+24
Bike: 110 cal
Be complete: Done
Strength 155#
1’’ deficit Clean pulls @85-90%: 3 reps; every 2:30 x 5 sets
Conditioning 4+19
AMRAP 12 @80% MAP Training
12 cal bike
12 KB hang KB snatches 6/6 @44#
12 Box jumps @24’’ **stepping down
Directly into,
4 min bike @60%
4 min bike @80%
2 min bike just legs
98 Cal
BeComplete:Done