DELOAD WEEK
Monday
Back squat 5 x 3 @ 50-60% of 3RM
Front squat 2 x 10 (light)
Metcon:
1000m run/jog
10 T2B
20 back squat 20/15
10 T2B
20 front squat 20/15
10 T2B
20 OHS 20/15
1000m run/jog
Tuesday
10-8-6-4-2
Strict pull ups
Strict HSPU
Not for time. Adjust reps as needed.
Metcon:
AMRAP 4
2 rounds of
15 hang power clean 40/30
9 pull ups
After 2 rounds: ME burpees over bar for remaining time
Rest 4:00
AMRAP 4
2 rounds of
15 S2OH 40/30
9 HSPU
After 2 rounds: ME burpees over bar for remaining time
Deload version:
EMOM 12
1: 7-10 hang power clean 40/30
2: 5-10 pull ups
3: 7-10 S2OH 40/30
4: 5-10 HSPU
Wednesday
Push press 5 x 3 @ 50-60% of 3RM
Single arm DB/KB press 3 x 8-10 – rest 90s
Metcon:
Not for time
21-15-12-9-6
wall ball
KBS 24/16
abmat sit ups
Olympic: Clean
Thursday
Recovery session / 4 rounds not for time:
400m easy jog
10 light KBS
10 wall ball
:30-45s plank
5-10 side plank rotations
10-20 steps walking lunges
2-5 tempo strict pull up
5-10 tempo push ups
:20-30s wall facing HS hold
Friday
a) barbell floor press: 7-5-3-7-5-3 (add from last week)
b) reverse lunges: 4 x 10/leg
Metcon:
10 mins of continuous work
40s wall sit
30 double unders
20s hollow rocks
10 KB/DB snatch
Saturday
Avoimet ovet klo 10-16:
Bring a friend 10:00
Free intro 14:00