DeLoad Week Continues
Activation
Single straight arm banded lat pulldowns: x12 reps **each
Single straight arm banded lateral lat pulldowns: x12 reps
Banded scap squeezes: x12 reps
Vertical foam roller serratus punches w/pause @top: x12 reps
Leg extensions: x12 reps
x2 Rounds
#
Warm-up
3 min bike intervals
Min 1- :15 sec easy/:15 hard
Min 2- :20 easy/:20 hard
Min 3- :30 hard/:30 easy
–
3 Rounds
3 strict pull-ups
6 lunges
9 sit-ups
6 KB swings **legs and hips only
3 strict ring dips
x3
#
Mobility
Single arm wall shoulder stretch :20 sec x2 sets **each
Single arm prone pec stretch :20 sec **each
Couch stretch :40-:60 sec **each
#
Strength
Weighted pull-ups: 5 sets x7 reps
**5 working sets of 7 reps, can choose to stay at weight across or ascending with small jumps
#
Gymnastics
Belly to the wall HS shrugs: 10 reps every :90 sec x5 sets
**Elbows must remain locked out
–
If Elbows are an issue, remain in an active locked out HS hold:
:15 sec every :90 sec x5 sets
#
Conditioning
Hard Efforts
300m row
30’ft Single arm front KB lunge @70/53
15 Russian swings
30’ft Single arm front KB lunge (switch arms)
12 GHD sit-ups
5/4 MUs
x3 ;Rest 6-7 mins between rounds
–
55+:
KBs @53/35
9 GHD sit-ups
#
BE Complete
1. DB flies: 3 sets x12-15 reps
+
15-20 banded scrap squeezes
2. 30ft single leg jumps for height x3 sets **each
3. :90 sec couch stretch **each
4. :60 sec door way stretch x2
5. 2-3 mins rolling out upper thoracic
Strength: 10#, 15#, 20#, 20#, 25#
Weighted pull-ups: 5 sets x 4 reps
Gymnastics: Done
Belly to the wall HS shrugs: 10 reps every :90 sec x5 sets
Conditioning (3 rounds)
300m row
30’ft Single arm front KB lunge @70
15 Russian swings
30’ft Single arm front KB lunge (switch arms)
12 GHD sit-ups
5 BMUs
Rest 6 mins between rounds
4:43, 4:48, 6:36 (had to wait for GHD bench on last round but would have been slower anyway due to BMUs, first round did singles, second and third rounds put two together)
BeComplete: Done
Strength: (20, 30, 40, 45, 50, 55 pounds)
Gymnastics: Rx
Conditioning: Rx, 5min, 5:40, 4:35 (box only has 2 GHD’s) all MUs unbroken.
Be Complete: Done