2021 | WEEK36
Deload
Wednesday
Warm-up:
10' freestyle warmup
A. 4 rounds of
- 45 DU
- 21 Air-squat
- 15 Push-up
- 9 DB power clean
- 15 Push-up
- 21 Air-squat
- 45 DU
* 3' rest between sets
B. Accessory
3 rounds of
- 10 Calf raises (3 sides)
- 15 Ring row
3 rounds of
- 10 Weighted calf raises
- 30" Ring push-up hold
Thursday
Warmup
A) 6 sets of intervalsA1. 90-second AMRAP\ 2 – 4- 6 -8 – etc\ DB snatch, alternating\ Burpee over the DB
30-seconds rest before A2
A2. 90-second AMRAP\ 2 – 4 – 6 – 8 – etc\ DB hang squat clean, alternating\ Handstand push up
Rest 3-minutes before next set
B) Accessory
3 rounds of
- 10-10 Concentrated "DB floor touches" @ 22,5kg
- 15-20 Hollow-rock
- 10-10 DB RDL @ 22,5kg
- 1' Plank on swiss ball
Friday
Warmup
...and Gymnastics swimming
A) For time3 Rounds\ 20 Pistols, alternating\ 10 DB hang power clean\ 5 Wall walk
Rest 2-minutes
2 Rounds\ 20m Handstand walk\ 10 DB hang cluster
@ 22,5kg
B) Accessory
3 rounds of
- 20-20 Leg-extension using chains and plates
- 15 GHD on incline bench + 10 leg raise
3 rounds of
- 15 Band pull-apart