Health and Performance Deadlifts (make-up) Accumulate 30 reps @ 75-80% of 5RM or Front Squats Accumulate 30 reps @ 70% of 1RM Accessory 4-5 Rounds, for quality: 12 x 4-count Flutter Kick 16 Kneeling Landmine Twists 18 Weighted Sit-ups
** Deload Week ** Health and Performance Conditioning In 10 minutes: 2000 Ski Rest remaining time. In 10 minutes: 25 Front Squats @ 50-60% (Rx+ from floor) Rest in remaining time In 10 minutes: 30-20-20 DB Box Step-Overs 50/35 Alternating DB Snatch Rest in remaining time
** De-load Week ** Health and Performance Accessory Choose 1: 4 Rounds, not for time: Tempo Ring Row Plyo Push-up :20 sec Hanging L-sit or 4 Rounds, not for time: 5 Strict Ring MU or Ring MU Negatives :20 sec Hanging L-sit Conditioning EMOM x 16-20 Min 1 – 60ft Walking Lunge (no weight) Min […]