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DELOAD WEEK

 
 
 
 
 
 

Monday

Back squat 5 x 4 @ 31X1 tempo (light loads)

Metcon:
800m run/jog
5 T2B
15 back squats 20/15
5 T2B
15 front squats 20/15
5 T2B
15 OHS 20/15
5 T2B
800m run/jog

Tuesday

a) sHSPU 3 x 70% of max reps

b) sPull up 3 x 70% of max reps

Metcon:
AMRAP 4
2 rounds of
15 hang power clean 40/30
9 pull ups
after 2 rounds, remaining time ME burpees over bar
rest 4:00
AMRAP 4
2 rounds of
15 S2OH 40/30
9 HSPU
after 2 rounds, remaining time ME burpees over bar

Deload version:
EMOM 12:
1: 7-10 hang power clean 40/30
2: 5-10 kipping pull ups
3: 7-10 S2OH 40/30
4: 5-10 kipping HSPU

Wednesday

Push press 4 x 3 (light)
Push jerk 4 x 3 (light)

Barbell conditioning:
4 sets of
10 floor press
10 hang power clean
10 front rack lunges
rest 1:00

Olympic: Snatch

Thursday

WOD (S):
“Fat Amy”
50 air squats
10 burpees
40 sit ups
10 burpees
30 lunges
10 burpees
20 KBS 24/16
10 burpees
10 push ups
10 burpees
20 KBS 24/16
10 burpees
30 lunges
10 burpees
40 sit ups
10 burpees
50 air squats

Friday

Clean complex with light loads:
Every 1:30 for 9 sets
1 squat clean
1 hang squat clean
1 front squat

“Kettlebell strong complex”
5 sets of:
3 rounds
KB clean
Reverse lunge
H2H KB swing
KB clean
Reverse lunge

Saturday

Team WOD 11:00.

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