** DELOAD WEEK **
Warm up
3 rounds:
10/leg single leg glute bridges
10 V-ups
10 Russian KBS
3-Position Cleans
Every 90 sec for 10 rounds:
1 high hang power clean + 1 low hang power clean + 1 power clean
Keep the weight between 60-75%, this is technique/positional work
Conditioning
15 min AMRAP:
8 pushups
12 sumo deadlifts high pulls 75/55 lbs
8 hang power snatches 75/55 lbs
24 double unders
For time, teams of 2:
400m run (together)
40 handstand pushups
40 wall balls 20/14 lbs
400m run (together)
40 wall walks
40 box jumps 24/20 in
400m run (together)
40 American KBS 32/24 kg
40 wall balls 20/14 lbs
400m run (together)
40 pullups
40 box jumps over 24/20 in
Time cap: 32 min
** DELOAD WEEK **
Warm up
3 rounds:
10 alternating bird dogs
10 hollow rocks
10 alternating cossack squats
5 BB kang squats
Tempo Back Squat
Every 3 min for 6 rounds for quality:
5 tempo back squat at 40% of 1RM
Note: tempo 53X1. You may use 55% of last week's 10RM if you do not know your 1RM.
Conditioning
** DELOAD WEEK **
Warm up
2 rounds
10 PVC passthroughs
10 PVC sotts presses
5/side KB windmills
10 jumping PVC overhead squats
Snatches
Every 3 min for 5 sets:
6 hang snatches
Note: must be unbroken
Conditioning
For time:
45/36 cal row
30 deadlifts 115/80 lbs
35/28 cal rows
20 power snatches 115/80 lbs
25/20 cal row
10 overhead squats 115/80 lbs
Time cap: 12 min
** DELOAD WEEK **
Warm up
3 rounds:
2 inch worms with pushups
40 sec of jump rope
6 cal ski
8 ring rows / pullups
Endurance
** DELOAD WEEK **
Warm up
2 rounds:
5/side lateral banded monster walk steps
5 frog hops
5/leg single leg glute bridges
15 sec dead hang
Front Squat
Every 3 min for 6 rounds, for weight and quality:
5 front squats at ~60% of 1RM (or 75% of your 10RM from week 1)
20 alternating double KB front rack march steps
Conditioning
Warm up
3 rounds:
50 jumping jacks
5 yoga pushups
10 kip swings
Warm up
3 rounds:
6 single DB burpee deadlifts
8 alternating box step ups
10 empty BB bent over row
Part A
3 rounds of:
50 ft. per side single KB suitcase carry
8 barbell ab rollouts
Part B - Deficit deadlift
4x3 with 2 inches deficit
Start at around 75% and build to a challenging set.
Conditioning
For time, 21-15-9 reps of:
Alternating DB snatches 50/35 lbs
Box jumps over 24/20 in
Burpees
Time cap: 11 min
In teams of 2, for time, chipper style:
300 double unders
200 hang clean and jerks [BB: 95/65 lbs, DBs: 2x35/25 lbs]
1,000m plate run 25/15 lbs [together, one plate to share]
50 deadlifts [BB: 225/155 lbs, KBs: 2x32/24kg]
Time cap: 30 min
Warm up
3 rounds:
10 BB kang squats
10 BB jump squats
5/side windmills w/ KB or DB
Back Squat
In 18 min, find a heavy set of 10 back squats
Conditioning
2 rounds for time of:
250m/200m row
12 back squats 95/65 lbs
250m/200m row
9 front squats 95/65 lbs
250m/200m row
6 overhead squats 95/65 lbs
Time cap: 12 min
Part A