Deload week
P
A1. BS: 5@40%, 5@50%, 5@60% (1RM + 20)
A2. Glute Ham Raise: 4 x (5-8) reps
B. 5 rds of:
1 strict RMU + 2-5 dips
1 min casual recovery row
C. AMRAP [12]:
10 OHS (95/65)
10 T2B
Run 400m
F
A1. BS: 5@40%, 5@50%, 5@60% (1RM + 20)
A2. Glute Bridge 3 sets of 8-10 reps (2 sec hold)
B. 5 rds of:
8-12 Pullups
1 min casual recovery row
C. AMRAP [12]:
10 OHS (95/65) or Goblet Squats
10 Hollow rocks
Bike 25/18 Cals
Post times, loads, and comments.
07 02 18