Leo Gym Deload Week 24/8/20

Monday


A)i) 5 x 10 Back Squats @55%


ii) 4 Rnds

3 Weighted Pull Ups

8 Bicep Curls


B) 4 RFT

40 Air Squats

20 KB Swings

7 C2B

1 min Rest


Tuesday


A) 7 Rnds

8 Bench Press

10 banded Tricep pull-downs

6 close grip press Ups


B) 12 AMRAP

20 Press Ups

350m Row


Wednesday


A)i) 5 Rnds 10 Banded Rotations Es

1 min Plank


ii) 6 mins HS practice (either static or walks)


B) EMOM x 3

1) 12/9 cal Ski

2) 15 Wall Balls

3) 10 Burpees

4) 15/12 Cal Row

5) 6 Cleans 50/35

6) 15 Box Jumps

7) 12/9 Cal Assault Bike

8) Rest


Thursday


A) E2MOM x 10

3 Squat Cleans


B) 4 RFT

8 Strict Pull Ups

10 Box Jumps

400m Run


Friday


A)i) 4 Rnds

8 Seated DB Press

10 Face Pulls

10 DB Upright external rotation


ii) 4 RNDS

8 Bent over row

8 Straight Leg DL


B) 14 min AMRAP

*strict HSPU

20 Mountain Climbers

20 Ab mat sit Ups


*strict HSPUs start at 1 and increase by 1 rep each round


Saturday


A) 6 mins max height box jumps


B) 35 AMRAP

250m Row

10 DB Cleans (2x)

30DU

10 alt DB Snatch (1x)

10 Burpees




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