DeLoad week continues
Prep
2-3 mins rolling out upper thoracic
10 Slow neck circles **bot cock and counterclockwise
2-3 mins rolling out lats
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Activation
15 banded scap squeezes
15 single arm lat pulldowns
10 ring rows **3 sec count down
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Warm-up
3 Rounds
10 cal bike @hard pace
3 inch worms
5 burpees
7 KB swings w/pause @top
9 PVC OHS
#
Mobility
:15 sec cobra stretch
:15 sec elbow to the floor
:15 sec lying child pose
x3 sets
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Strength
A. OHS @45%: max reps in :30 sec; Rest 3 mins x4 sets
**percentage is of 1 RM
–
B. Weighted Chin-ups: 5 sets x3 reps **across; Every 2 mins
**one weight for all 5 sets
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Conditioning
AMRAP 18
12/10 cal bike
8 alt DB snatches @50/35
12 Burpees over DB’s
8 Strict HSPU’s
12 T2B
8 DB front lunges **two DBs
–
55+:
DBs @35/20
HSPUs **kipping or subbed for DB push presses
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BE Complete
1.1 Plate Front raises: 12-15 reps
+
1.2 DB side raise: 10-12 reps
+
1.3 DB Bent over pull backs: 12-15 reps
x3 sets
2. 4-5 mins lying vertical on foam roller