Saturday, 123017

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

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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

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