DELOAD – UPPER BODY STRENGTH
720 Athletics – Sport or Performance
Primer
2 Sets:
3/3 Push-Up position lateral & rotational reach
3/ea Explosive (max speed) front lunge shot put 4-8#
Incline Bench Press (3 x 6 60%)
WU x 8 45%
WU x 6 55%
***Superset (on working sets) 3×10/10 DB Row @ 10×2
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 x3
12/9 Cal row or ski erg
4 Ring Muscle Ups
100 m Plate Zercher Carry 45/25#
**30 sec rest b/t AMRAPs
Performance
A. Incline DB Bench Press
3 x 8 50%
***Superset (on working sets) 3×10/10 DB Row @ 10×2
B. Metcon
AMRAP 4 x3
12/9 Cal row or ski erg
8 Pull-ups or Chest to Bars
100 m Plate Zercher Carry 25/15#
**30 sec rest b/t AMRAPs