De-load Week 10/2/20 Leo Gym Marlow

This week is aimed at getting you moving well without you feeling beaten up at the end of each session. We want you to go into Test week and the next phase of our training cycle ready to smash it. We're going to try and have mobility at the end of each session this week to loosen us up whilst our muscles are pliable.


Monday


A) 3 rounds (30 mins) 40s 0n/20s off 1) Assault Bike 2) STOH 15/10 3) DU 4) DB DL 15/10 5) plank 6) DB Cleans 15/10 7) Cal Ski 8) Ring Row 9) Cal Row 10 Rest


Tuesday


A) 10 RNDS 1 Turkish Get-Up Es 5 strict ring dips


B) 3 Rounds 4 mins on/2 mins off 15 DB Squats 15/10 12 TTB 18 Burpees AMRAP Cal Row Wednesday


A)i) 3 Rounds 30 sec HS Holds 16 Inverted shoulder taps 10m HS Walk (1 min attempt or partner assisted)


ii) 5 x 6 RDL's


B) 3 Rounds 20 KB Snatches 80 DU


Thursday


A) 3 Rounds 30 sec L-sit 20 single leg V-sit 15 wall balls 12/9 15 Jackknives off rings 30 sec plank matrix


B) Buy In 1000m Row

5 Rnds 10 press Ups 20 Air Squats 30 Sit Ups

Buy Out 1000m Row

Friday


A)i) 4 x 8 Strict Pull Ups


ii) 6E2MOM 5 Clean High Pull with 3 sec eccentric


B) E4MOM x 4 10 Squat Clean And Jerk 60/45 15/12 CalRow




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