Wrapping up the de-load week 🙌🏻
A. SqT Clean Thruster; every :60 x 10; starting at 155/108; ascending (each round or across; athletes choice for the day)
B. Weighted Vest Single Leg Step ups; alt legs – 14-16 alt steps x 4 sets each side. rest 2 min between sets
A. EMOM x 10
9/7 cal bike + 3-5 strict HSPU (deficit for higher level gymnastics folks)
1. Warm up:
600 easy barefoot
Drills: high knees. Heel to butt. Skipping. Build ups. Do 3 of each. Walk back to the start.
2. 100-200-300-200-100 fast. Push the pace as long as your form doesn’t fall apart. Recovery is an easy jog back of the distance covered for the rep. Complete this for 2 rounds. After the first round take an easy 400.
3. Cool Down: 600-800 easy barefoot
1. OH Barbell walk : 30-40′ x 5-7 sets (Stability)
2. Db row (double – bent over seated) 12-15 reps x 4 sets
3. 2 rds NFT of, 35 ghd sit-ups , 45 light weight abmat situps, 55 t2b. Rest 1-2 min between rounds
4. Crossover symmetry protocol (athlete specific)