Wed, 032818

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

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