Yota from Colombia. Welcome aboard sir ????????
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De-load week continues . . .
Weightlifting:
A. Deadlift 3 x 5 @75-80% of 1RM @31X1
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Conditioning:
21 cal bike
15 Hang Power cleans 185/113-123
15 cal bike
12 hang power cleans
9 cal bike
9 hang power cleans
Note time: then,
Directly into 20 min bike @70%
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Becomplete:
1. 30’ Double Overhead Walk (stability) x 7 sets; heavy but perfect position
2. KB Windmill 4 sets of 8-10 reps each side
3. Reverse Hyper 3 x 20-25 reps at 20-25% OF 1rm Backsquat
4. Light TGU work ; 20 reps alt
5. Crossover symmetry