DELOAD 2: SSB

Speed Stack B

Complete the exercises (and rest) in each block, in order, for the number of sets stated.

BLOCK A

A1: Goblet Squat

Reps: 8

Notes: Keep your hips, knees, and feet in line with each other

REST 10s

A2: DB Bench Press

Reps: 8

Tempo: 1-0-0

Notes: Push through your feet so this becomes a full body movement.

REST 10s

A3: TRX ROW

Reps: 8

Tempo: 1-0-0

Notes: Keep a straight line form your heels to the top of your head.

REST 10s

A4: TRX Fallout

Reps: 8

Tempo: 1-0-0

Notes: Tuck your pelvis like you're trying to tuck a tail between your legs

REST 10s

A5: Stability ball Leg Curl

Reps: 8

Tempo: 1-0-0

Notes: Keep a straight line from your knees to the top of your head

REST 10s

A6: Feet elevated push up

Reps: 8

Tempo: 1-0-0

Notes: Keep your elbows at a 45 degree angle off your body

REST 10s

A7: Chin up

Reps: As many as possible (AMRAP)

Tempo: 1-0-0

Notes: Every set as many perfect reps as you can complete

REST 10s

A8: Lying Arm ArC

Reps: 8

Tempo: 1-0-0

Notes: Reach long with your arms throughout the movement

REST 3mins

COMPLETE 2 SETS OF BLOCK A

BEFORE MOVING ON TO CONDITIONING

CONDITIONING

Squat hold into squat jumps

Reps: 3

Tempo: Hold for 10s, then complete 3 jumps and rest 50s to complete a rep. Complete 3 full reps before rest

Notes: Hold at skating depth

REST 2mins

Bike Sprint

Reps: 8

Tempo: Sprint for 8s and rest for 52 to complete a rep. Complete 8 reps per set.

Notes: Hold at skating depth

REST 2mins

COMPLETE 2 SETS CONDITIONING

BEFORE MOVING ON TO COOL DOWN

COOL DOWN

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