Wednesday, 122717

De-Load week continues

Activation

12 banded DLs

12 banded upright pulls

12 banded face pulls

s2

#

Warm-up

500m row

2 Rounds

15 jumping jacks

10 burpees **stepping down and up

5 strict pull-ups

300m row

2 Rounds

10 PVC dislocates

5 PVC OHS

5 kipping pull-ups

5 Hang clean and jerks

#

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

#

Strength

A. Power Clean & Push Jerk @65-70%: EMOM x8

Perform 2 reps, every minute

B. Bent over BB rows: build to a heavy 5 for the day

**no more then 7 attempts

(12 mins)

#

Gymnastics

EMOM x10

E: :45 sec bike

O: 3-5 Muscles ups **Athletes choice **Rings

Options for Odd minute

Opt. 1

7-10 kipping C2B **no butterfly

Opt. 2

5-7 Kipping pull-ups + 5 Ring rows

#

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

#

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

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