Friday, February 21st, 2020

This is a Deload week with a new cycle starting on Monday, 2.24.


*Warmup: Introducing the Hip Airplane mobility drill!

A.
3 Rounds: 1 minute On/ 15 sec. Off
Single Leg RDL with offset KB
– 30 sec. each side
– Optimize with Prisoner Single Leg Rdl 
High + Low Carry 
– 30 sec. each side

B.
Wendler: (Week 1 Repeat), Deadlift

When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”

B1.
Warmup Sets: Every 2 minutes;
5×40%, 5×50%, 5×60%

B2.
Work Sets: Every 2.5 minutes;
5×65%, 5×75%, 85% X Max Reps, Unbroken 
(Goal: 8 reps or more, compare this plus set to your week 1 score)

*Pair with: Active support holds or Dips X 30 seconds
– Boxes, Dip bar or Rings
– Only choose the dips if you can achieve a 30 sec. active support hold already.
Rest remaining time of each round! 

C. 
“Race to Karen”
10 minute Amrap
Max reps Wallballs unbroken
*Every break: Perform 10 X V-ups

– Your score is total Wallballs completed or time it takes to complete 150 reps! 

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