Leo Gym Deload Week 2/9/19

Monday


A) 3 RNDS 2 length Farmer carries 10 DB Lunges 2 length FR carries 10 Russian KB Swings 2 length OH Carries 20 Toes to Post


B) E2MOM x 3 (18mins)

1) 15 box jumps 24/20 15 KB Swings 20/12

2) 15/12 Cal row 5 Devils press 15/10

3) 12/9 Cal Ski 16 SA OH DB Lunges 15/10


Tuesday


A)i) E1.5MOM x 4 (around 50% 1RM)

1) 5 High Hang Squat Cleans

2) 2) 5 Squat Cleans with 2 sec pause at knee


A)ii) EMOM x 10

1 Turkish Get-Up

odd) Left

even) Right


B) 4 Rounds For Quality 20 Wall Balls 9/6 10 strict dips 5 strict Pull Ups


Wednesday


A) 5 RNDS 5 Seated SA DB Press Es 5 SA DB Bench Es - (half off bench or box)


B) EMOM x 5 1)) 10-15 Burpees 2) 5 Srict HSPU 3) 30 DU/skips 4) 10 DB Cleans 22.5/15


Thursday


A) 3 Rounds (20TC) 8 BB Bent Over row 10 GHD back extensions 8 BB Hip Thrusts 6 KB Single Leg Deadlift Es 1/2 length Monster Walks


B) 500m Row (aiming for 2k row pace) 20 DB Deadlift 15/10 20 DB hang Cleans 20 DB Push press 15/10 400m Row 400m Row 15 DB Deadlift 15/10 15 DB hang Cleans 15 DB Push press 15/10 300m Row 10 DB Deadlift 15/10 10 DB hang Cleans 10 DB Push press 15/10 200m Row 5 DB Deadlift 15/10 5 DB hang Cleans 5 DB Push press 15/10 100m Row


Friday


A) EMOM x 4 1) 30 sec L-sit 2) 30 sec Ring Support Hold 3) 30s HS Hold 4) 45s plank 5) 30s DB OH Hold


B) 4 Rounds 400m Run 30 Ab mat sit ups 20 press Ups




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