De-load week continues . . .
AM / Mono:
Ski erg: 3 min hard 1 min easy x 8
warmup:
10 min bike @50-70% – building
+
5 min of overhead mobility and prep
+
5 rds
:15 bike sprint
5 db strict press —> push press (each arm)
5 single leg step ups each side. —-> building to weight
5 quarter squat high jumps
+
3 rds
10 hollow rocks
10 ghd back ext
10 alt hang db snatch
Work:
A. 2 push press + 2 push jerks + 2 split jerks ; heavy in <18 minutes
B1. 5 hang power clean
B2. :30 hard bike
B3. 30-40% of max t2b set target
Rest 2 minutes x 5 sets
C. 4 rds
20 / 15 cal bike
50m sled push
20 / 15 cal bike
50 led pull
Rest 2 min btwn
Becomplete:
- Kneeling landmine press x 12 reps x 3 working sets each side
- Kneeling KB upright rows 3 x 15
- Farmers Carry : 6 working sets for distance and weight
- Barbell Hip Thrusters 4 x 12-15
- Db single arm row 4 sets of 10-22 each side
- A1. Russian twist x 20 reps A2. 1-2 min plank hold. Rest :90-2 min x 3-4 sets
- Crossover symmetry