De – load week continues . . .
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A1. Front SqT – Bottoms up 4rm for the day
A2. Weighted Pull-ups – 5.3.1.1.1 heavy 5 rep, 3 rep and ended with some heavy singles
B. Bike
1 min hard (sustainable)
1 min ski erg @70%
:90 rest
X 7
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Running:
1. Warm Up
– 600 easy
– 600 easy turns – hard straights
– Bounding: 4 x 50m(here is a video link)
2. Main Set 1
– 16 x 200m on only 10sec rest: the goal is this set is to develop strength(the short recovery). The effort is hard – ideally keeping the same effort on every 200. Track times along the way
3. Cool Down
– 600-800 easy
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becomplete:
1. Speed pulls. Banded Clean grip. 7×2-3 @55%
2. DB sa row 6-8 reps x 4-5 sets each side – pause at top each rep
3. 4 x 15 weighted ghd sit-ups
4. 3×6-8 hip thrusts
5. 5-7 min change plate scAp work
6. Crossover Summetry