** DELOAD WEEK **
Warm up
3 rounds of:
1 min cardio of choice
10 alternating lunges with samsone stretch
10 single KB suitcase deadlifts (5/side)
10 alternating KB plank pullthoughs
Deadlift
Using your recent 2RM deadlift as the reference, perform:
5 deadlifts at 40% of the 2RM
5 deadlifts at 50% of the 2RM
5 deadlifts at 60% of the 2RM
Bent over row
3 sets of 6 tempo bent over row at 3131 tempo
Note: keep the load light/moderate to maintain the tempo and full range of motion
Conditioning
Every 5 min for 3 sets:
10 burpees over the bar
5 power cleans 115/80 lbs
30 Russian KBS 24/16 kg
Accumulate max plank hold in the remaining time
EVF360
Part A
16 min alternating EMOM:
Odd min: 5 pullups + 10 pushups
Even min: 10/8 cal row, ski or bike erg
Part B
Every 5 min for 3 sets:
10 burpees
5 power cleans 115/80 lbs
30 Russian KBS 24/16 kg
Accumulate max plank hold in the remaining time