2021 | WEEK38

WEEK10 (Deload week)

Monday

Warm-up: 5 mins. Run @ moderate tempo

2 mins. Walk

A. 3 mins. Run @ Medium tempo

1 min. Walk

x 2 sets

2 mins. Run @ Medium + 10-15%

1 min. Walk

x 3 sets

1 min. Run @ Hard tempo

1 min. Walk

x 4 sets

B. Tempo strict push-up x 100 reps

*2 sec. Slow down + 2 sec. pause at the bottom position and fast up!

C. Max time hollow hold

Rest 2' and REPEAT!

@ ~1'

Tuesday

A. Warm-up:

25 Reverse snow angel

25 Scapula push-ups

x 3 sets

B. "Shoulder strenght + Stability"

1-arm Scapula push-ups x 10/10 reps

x 3 sets

C. Shoulder taps x 120 Full reps

*slow and controlled mov.

D. Wall climb x 30-50 full reps, not for time!

@ 37 reps

4 mins. Gymnastics swimming

E. Front and Back lunges with alternating legs x 5/5 reps

x 3 sets

F. Cossack squat x 20 reps (10/side)

x 3 reps

G. Tabata 20s work / 10s rest

Air squat