De-load week continues . . .
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COMPLETE:
Repeats
7 bar Muscle Ups
11 t2b
15/12 cal bike
400m Run (runner or outside, note for your records which you perform)
Rest 3 minutes x 4 rds
B. Power Snatch
3 TnG Reps every :90 x 7 sets above 65%
* Feel for the day
C. Swimming
Every 2 min x 3: 50m swim
Rest 3 min (stretch shoulders)
Every 4 min x 3: 100m swim
Rest 3 min (stretch)
50m legs only ; rest :90 x 3
50m arms only; rest :90 x 3
Rest 3-5
300-400m cool down
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becomplete:
1. Reverse sled drag x 10-15 minutes. Constant movements (lighter weight focus) rehab.
2. Glute Ham Raise x 6 reps x 4 sets
3. Reverse hyper x 25 reps @20% back SqT
4. 10-15 min of yoga flow for hips , ankles and shoulders
5. Crossover symmetry