** DELOAD WEEK **
Warm up
6 min AMRAP:
3 inch worms with pushups
5 ring rows / pullups
10 alternating DB hang snatches
10 DB goblet lunges
Endurance
In teams of 2, for total time, one partner working at a time, going through each part in prescribed order:
Part A - 2 rounds of:
32 single DB hang snatches 50/35 lbs
24 single DB overhead lunges 50/35 lbs
18 pullups
-- rest 3 min, then, Part B
10-20-30-40 reps of:
Box jumps over 24/20 in
American KBS 24/16 kg
-- rest 3 min, then, Part C
4 rounds of:
20/16 cal row
20 handstand pushups
Total time cap, including the rest: 40 min
UES strength
Warm Up
2 Rounds
1mins Row/Ski/Bike
5/side World's Greatest Stretch
5/side Cossack Squats
5 Bootstrappers
5/leg Goblet Box Step Ups
10 Heel Elevated on Box Glute Bridge
Back Squat
In 20 mins with as many sets needed to find a
2 Rep Max
Suggested Sets:
5 Reps @ 60%
5 Reps @ 70%
2 Reps @ 80%
2 Reps @ 85%
2 Reps @ 90%
2 Reps @ 95%
2 Reps @ 95+%
Conditioning
For Time:
15-12-9
Hang Power Clean
Burpees Over Bar
-Rest 1 Min-
12-9-6
Power Clean
Burpees Over Bar
-Rest 1 Min-
Thrusters
Burpees Over Bar
RX: 95/65
Cool Down/Stretch
1 min/side Banded Hip Flexor Stretch
1 min/side Pigeon Stretch with Band Reach and Pull (On Bench If Possible)
1 min/side Couch Stretch
1 min Frog Stretch