Saturday,102117

DeLoad Week Continues

Activation
15 banded cap squeezes
15 banded upright pulls
12 Double bent over DB rows
12 bent over DB straight arm pull backs
#
Warm-up
AMRAP 9 @warm-up pace
200m row
3 inch worms
6 banded lateral side steps **each side
9 banded good mornings
6 strict pull-ups
3 close grip push-ups + 3 strict ring dips
#
Mobility
Static lat stretch :20 sec **each x2 sets
Praying stretch :30 sec
Seated crossover glute stretch w/rotation :20 sec **each x2 sets
#
Strength
A1. Bent over BB rows: build to heavy a 5 rep for the day
+
A2. Weighted ring dips: 5 sets x7 reps
#
Conditioning
AMRAP 18
400m run
20 cal bike
1 legless rope climb + 1 Rope climb (must use legs)
#
BE Complete
1. Weighted Single Leg DLs: 8-12 reps **each
2. Weighted alt. suitcase step ups: 16-20 reps
x3 sets
3. 7-10 mins of stretching

2 thoughts on “Saturday,102117”

  1. Strength
    A1. Bent over BB rows: heavy 5 rep 175#
    A2. Weighted ring dips: 5 sets x 7 reps 20#, 25# 30#, 40# 45#

    Conditioning 4+50m
    AMRAP 18
    400m run
    20 cal bike
    2 Rope climbs – Used legs on both climbs both rounds (long head of biceps sore)
    About 4:30 each round, Kept the AB @ 288-320W for each round

    BeComplete: Done

  2. Abraham Gonzalez

    Strength
    A1. 205lb
    A2. 20, 30, 35, 40, 50

    Conditioning
    3+13 (400m +12cal)Rx
    Be Complete: Done

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