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
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
Strength
A1. 205lb
A2. 20, 30, 35, 40, 50
Conditioning
3+13 (400m +12cal)Rx
Be Complete: Done