Week 13 Deload 2017-01-16

5:00 AM

  • Couch stretch
    • 3:00 × 2
  • Hamstring Stretch
    • 3:00 × 2
  • Spider man Stretch
    • 3:00 × 2
  • Pigeon Stretch
    • 3:00 × 2
  • TOTAL = 24 min

6:00 PM

  • Pause Muscle Snatch (1″  & knee)
    • 40, 45, 49, 54, 59, 62, 69X, 69X
  • 2 Hang Power Clean + Power Jerk
    • 75, 80, 85×1×1
    • 75, 80, 85×1×1
  • Ring Rows
    • 12 reps × 4
  • Floor Press
    • 115#, 155#, 175#×8
  • Side Plank
    • 1 min × 4
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