De-Load Week Cont.
Activation
10 repsSingle straight arm banded lat pulldowns
10 reps Single arm lateral banded lat pulldowns
10 ring rows **slight angle
x2
#
Warm-up
2 min row **increasing pace every :20 sec
–
3 rounds
4 Strict pull-ups
6 close grips push-ups
8 lunges
10 air squat
8 KB DLs
6 Russian swings
4 Goblet squats
–
2 Rounds
5 Med ball squat clean thrusters
1 wall walk +:05 sec hold
10 seated Russian twist
#
Mobility
:20 sec Prone pec stretch x2
Single arm lat/FR stretch on wall :20 sec x2
Thoracic/Lat w/PVC :30 sec x2
:40 sec Couch stertch
:30 sec Frog stretch
#
Strength
Weighted Pull-ups: 4 sets x5 reps **Across
#
Gymnastics
Opt. 1
Alt. Rounds
Every :90sec x10 sets
RND 1: 20 DUs + 3-4 strict HSPUs +4-6 kipping
RND 2: 5 Burpees + 3-4 MUs
–
Opt. 2
Every :90 sec x4 sets
(-2) HSPUs
–
Rest :90 sec
–
Every :90 sec x4 sets
5 Burpees + 5-7 C2B
#
Conditioning
For Time
750m row
55 Russian KB swings 53/35
35 WBs @20/14
15 Ring dips
5 Legless rope climbs
15 Ring dips
35 WBs
55 Russian KB swings
750m row
–
55+:
KBs @35/26
5 Rope climbs
**60+: WBS @9ft target (adjust weight as needed)
#
BE Complete
1. Bent over single arm DB row + kick back: 3 sets x10-12 reps
(DB kick backs)
1. Sphinx push-ups: 3 sets x7-10 reps
1. Banded face pulls: 3 sets x12-15 reps