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Deload week! After OPEN’s we are deloading in workouts. Feel free to scale weights and intensity even more down if needed.

Monday

Back squat 5 x 5 (use around 60% your 1RM)
Focus on perfect movement patterns

Metcon:
3-4  rounds for quality
10 overhead squats
15 KBS
10 front squats
15 tuck crunch
10 back squats
15 back extensions

use light weight or barbell only in squats

Tuesday

a) sPull ups 3 x ~70% of your max reps

b) sHSPU 3 x ~70% of your max reps

Metcon:
EMOM 20
1: 5-10 strict T2B
2: 20m bearhug medball walking lunges
3: 30-40s hollow hold
4: 10-15 wall ball

Wednesday

Push jerk 5 x 5 (use around 60% your 1RM)
Focus on explosive hip extension and proper catch position (use 2s hold in catch to improve your catch balance)

Metcon:
Not for time
15 hang power clean
15 S2OH
12 hang power clean
12 S2OH
9 hang power clean
9 S2OH
6 hang power clean
6 S2OH

Use different loads. For reps 15 and 12 use lighter and add little to 9’s and 6’s.

Olympic: squat clean

Thursday

WOD (S):
“Recovery session”
4-5 rounds
30-45s jump rope
10 catcows
10 paloff press / side
8 half kneeling KB press / side
8 greatest stretch
10 plank walkouts
10 steps lateral banded walk / direction
10 steps banded monster walk
5-10 banded squats
20m bear walk

Friday

“Gooooood Friday” WOD 10:00 & 16:00

Saturday – Sunday – Box closed, no coached classes. (avainkoodilla normaalisti 6-23)

 

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