DELOAD – UPPER BODY STRENGTH

720 Athletics – Sport or Performance

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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

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