Mobility
Partner T-Spine Stretch x 15 seconds
followed by …
Band Distracted Pec Stretch x 45 seconds per arm
60 Seconds T-Spine Mash & Hold on a foam roller
Activation
Banded Face Pulls x 20 reps
Rest as needed
Y-T-W Exercise x 5-6 reps each (can do this on the floor on prone on a bench)
Rest as needed
Row 1000 meters @ easy pace
A.
Three sets of:
Landmine Single-Leg Romanian Deadlifts x 6-8 reps each leg @ 3111
Rest 60 seconds
Seated Dumbbell Overhead Press x 8 reps @ 4112
Rest 60 seconds
Plank Shoulder Taps x 40 reps
Rest 60 seconds
B.
Three sets of:
20 HEAVY Farmer Hold Lunges (load up to the athlete)
Rest 60-90 seconds between sets
Followed by…
Three sets of:
20 HEAVY Reverse Hypers OR Weighted GHD Hip Extensions
Rest 90 seconds between sets
C.
As many rounds and reps in 12 minutes:
1 Strict Pull-Up
2 Kettlebell Swings
50′ Farmers Carry
2 Strict Pull-Ups
4 Kettlebell Swings
50′ Farmers Carry
3 Strict Pull-Ups
6 Kettlebell Swings
50′ Farmers Carry
4 Strict Pull-Ups
8 Kettlebell Swings
50′ Farmers Carry
. . .
Continue with this pattern for 12 minutes
35-54: 24/16 kg
55+: 16/12 kg
D.
For time:
50 Ab Wheel Rollouts*
*Every break perform 15 Ceiling Reaching Crunches
Optional
Spend 10 minutes on muscle flossing any joint that feels tight or inhibited.
Deload Week 1 Notes
The intention for today is to have quality movement and be methodical in your movement. The loads you use are completely up to you as long as you are hitting the correct rep range. Go heavy on the lunges but not so heavy that your knees crash into the floor. You still want to be controlled and feel the contraction of your muscles through the full range of motion. The 12 minute amrap isn’t really about how many rounds you get but continually moving during that time, keeping the pull-ups strict (add a band if you aren’t able to do 3 unassisted strict pull-ups) and strengthening your grip (this is a grippy workout). Intensity isn’t the goal today, movement quality is.