"** DELOAD WEEK **
This will will have lower volume and more accessory lifts before we resume for the second phase of this hypertrophy / volume cycle."
Warm up
2 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 inch worms with pushups
Accessory Strength
15 min to perform 4 sets of each movement, rotating through:
8 seated DB presses
8 bent over DB rear delt flyes
100 ft. single KB farmer's carry AHAP
Note: The farmer's carry should be heavy, and focus on maintaining a vertical posture, not leaning to the opposite side.
Increase load throughout your sets on the presses and flyes, building to challenging weight.
Conditioning
For time:
21-18-15-12-9-6-3 double DB front squats 50/35 lbs
50 ft. handstand walk after each set of front squat, including the last.
Time cap: 16 min
Scaling option: Perform 3-5 wall walks instead of each handstand walk. The wall walk should take less than a minute between your sets of squats.
DB squats should be unbroken.
EVF360
Part A
15 min to perform 4 sets of each movement, rotating through:
8 seated DB presses
8 bent over DB rear delt flyes
100 ft. single KB farmer's carry AHAP
Note: The farmer's carry should be heavy, and focus on maintaining a vertical posture, not leaning to the opposite side.
Increase load throughout your sets on the presses and flyes, building to challenging weight.
Part B
For time:
21-18-15-12-9-6-3 double DB front squats 50/35 lbs
50 ft. handstand walk after each set of front squat, including the last.
Time cap: 16 min
"Scaling option: Perform 3-5 wall walks instead of each handstand walk. The wall walk should take less than a minute between your sets of squats.
DB squats should be unbroken."