De-Load week continues
Prep
1-2 mins rolling out glutes
1-2 minutes rolling out hip flexors
1-2 mins rolling out lats
1-2 mins rolling out triceps
#
Activation
10 banded goodmorings
5 kang squats
10 calve raises
5 double plate chest press w/pause@extension
x2
#
Warm-up
3 min bike **intervals:
1 min @60%
1 min :30 hard/:30 easy
1 min :15 H/:15 E
–
Into
3 Rounds
3 Slam ball squat clean thruster + slam
5 push-ups
7 Knee tucks **progress towards T2B
1 wall walk + 5 lateral HS walk on wall (each direction
#
Mobility
:20 sec front stretch +:10 sec contraction of band x2 **each side
:30-:40 sec Banded hip Flex/ext.
:15-:20 sec Wrist Extensor
:30 sec Frog stretch
#
Strength
A. Bottom up Front squats: build to a heavy 3 rep today
**no forcing weight
(16 mins)
#
Conditioning
AMRAP 10 @80%
10 Box jumps @24/20
8 KB swings @70/53
6 strict ring dips
–
55-59:
KB @53/35
10 Close grip push-ups
—
60+:
Box @20/16
KB: @53/35
10 Close grip push-ups
–
Rest 4 mins
–
AMRAP 10 @90%
10 GHD sit-ups
10/8 cal bike
30ft HS walk
30ft burpee broad jump
–
55+:
AMRAP 8 @90%
10 GHD Sit-ups
10/8 cal bike
10 DB Push press @35/20
5 no push burpees touches
#
BE Complete
1.1 Goblet cossack squats: x12-16 reps
+
1.2 Front reverse lunges: x8-10 reps
x3 sets
2. Crossover Symmetry Protocol