This will be the deloading week. Extra focus on technique and quality in movements. Next week we will be testing 1RM in jerk and little transition to coming up 5RM back squat cycle. Fridays are for barbell and unilater work (box step ups, lunges etc.) for next 4 weeks.
Monday
Push jerk or Split jerk 10 x 1 – 70% of 2RM
Metcon:
5 rounds for quality
10 wall ball
4+4 one arm KB press
6 strict push ups
10 ring rows
Tuesday
Gymnastics strength
RX:
3 x 70 % of your max pull ups reps
3 x 70% of your max ring dips reps
Scaled:
3 x 3 negative pull ups (super slow decent, assist with band or partner if needed)
3 x 5 banded pull ups
3 x 5-8 perfect wide push ups
3 x 5-8 perfect narrow push ups
Metcon:
AMRAP 2
T2B
Rest 1:00
AMRAP 2
Push ups
Rest 1:00
AMRAP 2
Pull ups
Rest 1:00
AMRAP 2
Abmat sit ups
Wednesday
Back squat 5 x 5 (max 70% of 1RM)
Metcon:
10 minutes for quality
5+5 one legged deadlift
10 goblet squat
10 KBS
:20s planking
10 tuck crunches
Olympic: Squat clean
Thursday
WOD (S):
Paced conditioning
for 40 mins
400m jog
4 strict pull up
4 strict HSPU (or 8 strict push up)
12 wall ball
12 box jumps
Friday
5 rounds for quality:
5 hang power clean
5 hang squat clean
:30s plank
:30s posterior plank
5 front squats
5 S2OH
Rest 1:00
You pick the weight
Metcon:
EMOM 10
1: 10 frontrack lunges
2: 40 DU
Saturday
Team WOD 11:00, open doors 12-14.