De-Load Week Cont.
Prep
1-2 mins rolling out triceps
1-2 mins rolling out forearms
1-2 mins rolling out glutes
#
Activation
:30 sec wall sit
15 Glute bridges
:30 sec wall sit
20 alt calve raises
:30 sec wall sit
:15 sec hollow hold
#
Warm-up
1 min bike
200m run
x2
–
15 jumping jacks
10 air squats
5 push-ups
x2
–
10 alt box step ups @20’’
10 Russian KB swings
x2
#
Mobility
:60-:75 sec banded front rack stretch
:45 sec Banded hip Flex/ext.
:30 sec Lunge w/elbow to floor
:30 sec Thoracic/Lat w/PVC in supinated grip
#
Strength
Front squat: 4 sets x3 reps @90% of 2RM
**Rest 2 mins between sets
#
Conditioning
10 Rounds
6 DB Box step overs @50/35 @20’’ box for all
3 burpee box jumps @24/20
1 Power Cleans @205/133
–
55+:
DBs @35/20
(60+) modify box as needed
PCs @155/103
#
BE Complete
12-16 Alt forward wall walk into plank x3 sets
8-10 Single arm DB kick backs x3 sets
12-15 reps Side lying external rotations 3-4 sets