DeLoad Week Cont.
Activation
10 double plate chest press
30ft lateral bear walk
10 double plate bent over reverse flies
30ft lateral bear crawl
x2
#
Warm-up
3 min bike: :15 sec hard/:30 sec easy
–
2 Rounds
3 Close grip+neutral grip+wide grip push-ups
6 burpees **stepping down & up
9 BB muscle snatches
–
2 Rounds
10 DB chest flies
10 Bent over Double DB rows
15 DUs
#
Mobility
:20-:30 sec doorway stretch
:15-:20 sec Single arm Wall shoulder x2
:20-:30 sec Lying child pose stretch
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Strength
A. Bench Press: build to a heavy 3 rep
**no forcing weight
(16 mins)
–
B. Wide Grip Pendlay rows: 5 sets x8 reps
#
Conditioning
EMOM x24
1: 45 sec bike @80%
2: 20 DUs + 8 alt DB snatches @50/35
3: 12 burpees over DB **Open standard (no stepping)
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BE Complete
1. Crossover Symmetry protocol
2. Accumulate 3 mins in weighted plank hold
3. Accumulate 2 mins in ring support hold