De-Load week continues
Activation
12 banded DLs
12 banded upright pulls
12 banded face pulls
s2
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Warm-up
500m row
–
2 Rounds
15 jumping jacks
10 burpees **stepping down and up
5 strict pull-ups
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300m row
2 Rounds
10 PVC dislocates
5 PVC OHS
5 kipping pull-ups
5 Hang clean and jerks
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Mobility
Banded OH/shoulder distraction
**https://www.youtube.com/watch?v=-cUJpz5aGCI
Banded Front rack
**https://www.youtube.com/watch?v=tzMmxcmWZCw
Banded dorsiflexor ankle stretch
**https://www.youtube.com/watch?v=3RoRqUrIZ_c
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Strength
A. Power Clean & Push Jerk @65-70%: EMOM x8
Perform 2 reps, every minute
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B. Bent over BB rows: build to a heavy 5 for the day
**no more then 7 attempts
(12 mins)
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Gymnastics
EMOM x10
E: :45 sec bike
O: 3-5 Muscles ups **Athletes choice **Rings
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Options for Odd minute
Opt. 1
7-10 kipping C2B **no butterfly
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Opt. 2
5-7 Kipping pull-ups + 5 Ring rows
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Conditioning
:30 sec stations
1- HPC cleans @115/83
2-Lateral burpees over the BB
3- DU’s
4- OHS/Front squat
x4 sets; 4 min rest between sets
–
55+:
HPC @95/63
;Rest 4-5 mins between rounds
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BE Complete
1. Alt. Deadbugs: 14-18 reps x3 sets
2. Banded plank holds: accumulate 3 mins
3. 7 mins of foam rolling and stretching
**More upper than lower