Wed, 09.18.19

De-load week continues

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A. Front SqT x 3 + Push Jerk + Split Jerk X 5 working sets

B. Back SqT: climb to heavy single, no more than 90% of max x 1-2 singles

C. MAP Training @70-80%

AMRAP 10

3 pbar HSPU

6 t2b

90’ of dynamic lower body work (high knees, butt kicks, karaokes ; get creative)

12/10 cal row @2k pace output

Rest 4 min

5 rds

3 bar muscle ups

6 DB Burpee SqT Cleans 50/35 *2 db’s

9 GHD situps

25’ HS walk

Rest 1 min between rds

* keep that 70-80% output

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Becomplete:

1. 6 rds : 100m ski erg ; tricep pressdown Arms only movement + 15 band scap squeezes

2. kB windmill x 6 reps each side x 3 setS

3. Single arm dB read fly (bent over) x 8-10 reps x 3 setS each side

4. kB front rack step up 6-8 each side x 3 setS each side

5. 10 min upper thoracic work

6. 15-20 of foam rolling / recovery

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