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DELOAD WEEK

 
 
 
 
 

Monday

Back squat 5 x 4 (tempo 31X1, light to moderate loads)

Not for time:
1000m jog
10 burpees
20 wall balls
10 burpees
20 wall balls
10 burpees
20 wall balls
1000m jog

Tuesday

a) strict pull ups 3 x 70% of max reps

b) strict HSPU 3 x 70% of max reps

EMOM 25:
1: * skill of your choice (kipping pull up or kipping HSPU)
2: 15-20 air squats
3: 8-12 T2B or 8-12 V-UP
4: 15-20 KBS 24/16
5: :30s planking

Wednesday

Push press + push jerk complex:
5 x 3+2 (pause at dip and top/catch positions, light to moderate loads)

Barbell conditioning:
5 super sets of
10 x deadlifts
10 x floor press
rest 1:30 between sets

Olympic: Clean

Thursday

Recovery session
4 sets, not for time
400m jog
2-5 strict pull ups
10 KBS
5-10 strict push ups
10 wall balls
:30s wall sit
20 steps walking lunges
1 min plank reaches

Friday

Overhead squat
Every 90s for 10 sets: 5 x OHS (light to moderate loads)

Midline conditioning:
EMOM 12
1: 15/12 cal row
2: max reps strict T2B
3: rest

Saturday

Team WOD 11:00.

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