Tuesday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– shoulder press
– Back ext.
– strict pull up
– double unders

FITNESS-
A.1 Good Morning x 5 x 4 sets, rest 60 seconds
A.2 Strict Shoulder press x 2-3 x 4 sets, rest 60 seconds
+
12 minute amrap
3 kb swings
3 db S2O
3 ring rows
6/6/6
9/9/9
etc…

PERFORMANCE-
A.1 Good Morning x 5 x 4 sets, rest 60 seconds
A.2 Strict Shoulder press x 2-3 x 4 sets, rest 60 seconds
+
12 minute amrap
3 PC @ 115/75
3 S2O @ 115/75
3 pull ups
6/6/6
9/9/9
etc…

This week we are looking to back off a bit from the heavy lifting as well as the workout demands (metabolically). So, make sure you control your own temptations and hold the reigns a bit this week. Give your body time to recover. Take this week to scale back a bit, ease on the throttle during the workouts. It’s okay, and recommended that you take it easy this week




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