DeLoad week continues
Prep
1-2 mins rolling out triceps **lightly
1-2 mins rolling out lats
1-2 mins rolling out upper thoracic
#
Activation
12 banded upright pulls
12 banded face pulls
12 seated leg extensions
x2
#
Warm-up
2 min bike
:30 sec hard/:30 sec easy
–
2 Rounds
5 burpees stepping down & up
5 air squats **3 sec down and pause
5 Hang KB power cleans **light weight
–
2 Rounds
1 min bike:
:12 sec sprint/:48 sec coast
5 KB squat clean thrusters **same weight as above
#
Mobility
:40-:60 sec banded front rack stretch
:15-:20 sec Wrist flexor
**https://www.youtube.com/watch?v=R7dI2ZcbiMI
+
:15-:20 sec Wrist Extensor
**https://www.youtube.com/watch?v=cnuBSIWReSc
x2
:20-:30 sec Praying stretch
**https://www.youtube.com/watch?v=aj6DczJTotU
:30 sec Lunge w/elbow to floor
**https://www.youtube.com/watch?v=qkv-6SRwuIg
:30 sec pigeon stretch
#
Strength
Front Squat: 5 sets x3 reps
@85% of last weeks Lift
#
Conditioning
EMOM x18
Min 1: 12/10 cal bike
Min 2: 8 WBs @20/14 + 8 T2B
Min 3: 8 heavy Russian KB swings + 4-6 pistols
–
55+:
WBs **adjust weight as needed (60+: @9ft target)
Sub pistols for 4 goblet squats
#
BE Complete
Suitcase DB walking lunges: 3 sets x20 reps
:60 sec Bear hug Heavy sandbag marches; Rest :90 sec x4
5-7 mins of yoga type stretching