Weightlifting Strength Development, Deload Week
Shoulder or Bench Press
6 sets of 5 reps
Gymnastic / Monostructural Conditioning, Mid-Duration
3 Rounds, Quality Movement
3 min of work, 1 min of rest
max single unders
if break, 5 burpees
After-Hour Accessory Midline / Rotator Cuff
Midline: Accumulate 100-200 hip-raises in side plank pos’n.
Rotator cuff: External rotation, arm @ 90, 3 sets of 15 per side.