** DELOAD WEEK **
Warm up
2 min cardio of choice then 3 rounds of:
5 plate Da Vinci raises
5 snow angels
5 ring rows
10 plank shoulder taps
Shoulder Press
Using your recent 2RM shoulder presses as the reference, perform:
5 shoulder presses at 40% of the 2RM
5 shoulder presses at 50% of the 2RM
5 shoulder presses at 60% of the 2RM
Bench Press
Perform 3 sets of 5 tempo bench presses at 40% with tempo 30X1
Interval Conditioning
Every 2 min for 5 rounds:
40 double unders
10 alternating DB snatches 50/35 lbs
10 pullups
EVF360
Part A
20 min alternating EMOM:
8-10 ring dips (band assisted or not) or 8-10 pushups with hands on dumbbell handles
20 sec per arm single arm plank
16 alternating bent over KB seesaw rows
8 DB bench presses
12/10 cal ski
Part B
Every 2 min for 5 rounds:
40 double unders
10 alternating DB snatches 50/35 lbs
10 pullups