** DELOAD WEEK **
Warm up
3 rounds:
2 inch worms with pushups
40 sec of jump rope
6 cal ski
8 ring rows / pullups
Endurance
40 min alternating EMOM (5 rounds):
A - 3 double DB Devil presses + max double DB front rack lunges in the remaining of the minute 50/35 lbs
B - 200m run
C - Max muscle ups [scaled to chest to bar pullups or ring rows]
D - Rest
E - Ski Erg for calories
F - Max alternating DB plank pull throughs
G - Max double unders (or 1 min of practice)
H- Rest
UES strength
Warm Up
2 Rounds (13min Time Cap)
10/direction Banded Lateral Walks
10 Slow Banded Squats
10 Banded Glute Bridges
3/side World's Greatest Stretch
5/side Cossack Squats
At the End of Each Round:
Round 1 - 10 Back Squats @ Empty Bar
Round 2 - 5 Back Squats @ 50% of 1RM
Back Squat
Every 2 Mins for 7 Rounds
2 Reps
"Rep 1: 5 Sec Pause
Rep 2: No Pause"
Suggested Sets:
2 Reps @ 60%
2 Reps @ 65%
2 Reps @ 70%
2 Reps @ 75%
2 Reps @ 78%
2 Reps @ 80%
2 Reps @ 82%
Back Squat
Every 90 seconds for 7 sets
1 Rep @ 97–100% of Todays 2 Rep Heavist
*No Pause
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