Monday 4.30.18- De-Load Week

De-Load Week...

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings
- Hip Circle Glute Warm Ups

Strength Training:
Snatch Grip/ Sumo/ Conventional Deadlift Warm Up Sets:
- 75x 5/5/5, 165x 4/4/4, 255x 3/3/3, 345x 2/2/2

Conventional Deadlifts (3x1 De-Load):
- 435x 1, 1, 1

Sumo Deadlifts (3x2 De-Load):
- 395x 2, 2, 2

Snatch Grip Deadlifts (3x3 De-Load):
- 345x 3, 3, 3

GHD Hip Extensions, Standing Calf Raises, and Ring Planks Giant Set:
- Hip Extensions:  0x 14, 14, 14
- Calf Raise:  50x 14, 14, 14
- Planks:  0x :38, :38, :38

Conditioning:
10:00 AMRAP:
- Walking Lunges:  40 steps (20 each leg)
- Rowing:  20 calories
Score:  3 rounds + 40 walking lunges +1 calorie row