A) For Completion:
9 Hand Release Push-Ups
7 Hand Release Push-Ups
5 Hand Release Push-Up
*Rest 90 seconds between sections (A) and (B)
B) 3:00 Plank Hold
* 2 Wall Climb penalty every time you break.
Strength Deload Week: Fatigue management by reducing the training volume. This increases your ability to maintain the gains you’ve made during the previous training cycle. Intensity shouldn’t drop below 50% at any time.
Strict Press – Deload
3 x 5 @ 50% of Heavy Single
*Heavy singles are generally 90-95% of an athletes 1 Rep Max
-Rest 90 sec between sets
Keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid overextending at the top of the movement.
*25ft handstand Walk between each set*
Bench Press weight- 60%-70% of your current heaviest bench press. This should be a grinding pace, the intensity will be fairly low and you should be breaking or slowing due to muscle fatigue.