6.29-7.5 Deload

7K0A7740

MIKE ABGARIAN
Week 5. De load week

Please refresh daily in case any changes occur throughout the week. Thank you 
Monday

Am

A. 500m Row x 8; rest 3:30 between

B. Yoke walk – 50′ (heavy) x 5
Pm

A. Front Sqt – every :90 x 1 rep x 6 sets @80-85%

B. Overhead SqT

Max reps at 185/123

Rest 3 min

Max reps at 155/108

Rest 3 min

Max reps at 135/93

C. Emom x 12

Odd: 15 cal bike

Even: max strict deficit hspu 3″
Tuesday

A. Snatch pull – 2-3″ deficit x 3 reps (after first rep lower to 1″ off

The ground but do not touch ground , go right into rep 2, same for rep 3)

B. Emom x 10 x 3 reps – deadlifts @60% + chains / bands

C.

10 min AB test – max calories

10 min coasting, legs only

10 min max calories

D. 30-60 walk with weighted vest
Wed

AM

A. MAP training – sustainability – %’s should correlate to time domains

AMRAP 5 @90%
3 clean and jerks @155/108

5 bar lateral burpees

7 t2b

Rest 5  min

AMRAP 10 @80%

200m run

50′ sled push (145/90) – added to sled

12 KB snatch (alt arm) 53/35

Rest 4 min

AMRAP 15

5 bar muscle ups

10 box jump overs (30/24) * no rebound

15 ghd sit-ups

20 walking lunges (alt legs)
PM
A. Snatch balance + 2 ohs ; build to heavy – nothing forced. Speed is focus

B. Push Jerk 3×5 @77%

C. Bent over row 3×5@90% of 5RM

D. Assistance work

3 Rds

20 band scap squeezes

60′ waiters carry

30′ oh walk (barbell with weight) stability focus

12 back ext.  5 sec hold on last rep parallel to floor
Thursday – rest recovery
Friday

Am

A. :15 bike sprints x 8; rest 2:30 between

B. Power snatch up to 70% for 4 singles

C. Power clean split jerk up to 65% x 4 singles

D. Reverse hyper 3 x 20 @20-25% of your back squat
Pm

A. 1RM snatch

B. 1RM clean and jerk

C. 1RM back SqT
Saturday: GG 15.3
Sunday: rest / recover

19 thoughts on “6.29-7.5 Deload”

  1. A. ✔ felt the cave on few, felt good.
    B. Don’t have yoke
    A1.
    185x 10
    155x 15
    135x 17
    B2.
    Odd: Bike broke so did :35 second hard
    Even: 3, 2, 2, 2, 1, 3

  2. AM:
    A. 500m row repeats x8 w/ 3:30 rest

    B. Yoke walk 50′ x5
    -completed

    PM:
    A. Front squat every :90 x6
    -150

    B. Max OHS
    @185: 22
    @155: 25
    @135: 29

    C. Emom x12
    O: 15 cal AB
    E: strict deficit HSPUs @3″
    -completed

    D. Accessory work

  3. Janelle Oloughlin

    A. 500m Row x 8; rest 3:30 between: 2:14, 2:13, 2:12, 2:12, 2:10, 2:07, 2:03, 2:01- def didn’t push hard enough at first..

    A. Front Sqt – every :90 x 1 rep x 6 sets @80-85%: 75 kilos (165#) 85%

    B. Overhead SqT

    Max reps at 123: 9 (123 Was 1rm), tried for 10, but couldn’t save it

    Rest 3 min

    Max reps at 108:15

    Rest 3 min

    Max reps at 93:22

    C. Emom x 12::10-12 cals, did a few rounds/ sets of strict hspu 6 w ab mat, dropped mat and tried ..did singlesx3 each round — never did strict w-out mat! 3 strict hspu no mat for 6 rds

  4. mickey kilmartin

    A- GG qualifier 354 +230/210 snatches
    B- fs at 300 done
    C- ohs shoulders were smoked so just did 10-15-20 here
    D-yoke worked up to 410# plus yoke weight
    C- bike hspu done 10/8/8/7/6/5 in my living room
    E – mu work just singles for max kip height and catch

  5. Monday- One session (comp week taper)

    A. FS Every :90 @ 285# x6
    B. Max OHS-
    185#- 12 (lost wrist)

    155#- 18
    135#-25
    C. EMOM Done- HSPU- 12,8,5,5,4,3

    Tuesday
    A. Deficit Snatch pull- 135×3, 155×3, 185×3,205×3
    B. DL EMOM @ 275 w/ red band- did 5 to keep volume a bit lower
    C. Keeping intensity up for comp- 4 rounds 50 UB DU 10 Burpees- 5:09
    D. 25 Min in the pool focusing on freestyle technique.
    3x100m easy; 4x50m hard;1×200; 2×100 every 4th stroke breathe

  6. Madeline Senkosky

    Monday

    A. Gymnastics Add-On

    B. Row Repeats: Lowest 1:53/Highest 1:57… Suck fest

    C. OHS WOD: 17/19/23 (bike still not firing. Not super hurty, but no power)
    D. 11 cals on bike/2 deficit HSPUs (couldn’t maintain 15 cals on bike)

    Tuesday

    A. Snatch pulls: 203 (being cautious with my back). Super sore today.
    B. DL EMOM: 187. Felt good and fast.

    C. 121/110… Suck fest

  7. Tuesday
    A. Snatch pulls
    -100-110-120-130

    B. DL emom
    -150

    C. 10 min AB test
    -180

    D. 30 min walk with vest

  8. mickey kilmartin

    Tuesday
    A-done
    225/225/245/245/255
    B-275 done
    C- 215/205 on my airdyne don’t know equivalent to ab
    D- 60 minute vest walk done

  9. MONDAY
    A. Front Sqt – every :90 x 1 rep x 6 sets @ 85%
    90kg/198lbs (85% of 106kg/234lbs)

    B. Overhead SqT
    Max reps at 185/123 = 11
    Max reps at 155/108 = 14
    Max reps at 135/93 = 17

    C. EMOM x 12
    Odd: 12 Cal Bike
    Even: Max Strict Deficit HSPU 3″ (3-4 each round. kept falling off wall, not failing)

    D. 3 Rounds
    20 Weighted Sit Ups (25lbs)
    8 DB SA Rows (each arm)
    5 Strict T2B

  10. Madeline Senkosky

    Wednesday:
    3+7/4+200/4+42
    Ohs complex: 165
    Jerks at 66kg
    Rows at 65kg
    Ass. Work done
    Gymnastics add on complete

  11. mickey kilmartin

    Wednesday-
    A- ohs complex 250
    B-235 pj
    C- 225 row
    D- AMRAPS
    5+4/4+6snatch/5+6
    E-strict mu work

    Thursday- recovery bike ride and accessory work done

  12. TUESDAY
    A. EMOM x 10 x 3 reps – Deadlifts @ 60% + chains / bands
    75kg/165lbs

    B.
    10 min AB Test – max calories
    CALORIES: 120- 14 calorie PR!

    10 min coasting, legs only
    10 min max calories – AKA keep the bike above 255 watts

    C. 20 walk with weighted vest (8 of the weights) – entertainment provided by Andie and Matty V

  13. WEDNESDAY
    AMRAP 5 @ 90%
    ROUNDS:3+4

    AMRAP 10 @ 80%
    ROUNDS: 1 Rep shy of 4 rounds (3+ run + sled + 11 Snatches)

    AMRAP 15
    ROUNDS: 6+26 (11 GHDs into the 7th round) – bar muscle ups unbroken. Getting there!

  14. mickey kilmartin

    Friday
    A-Bike sprints done
    B- worked up to heavy single snatch 220
    C- same for cj 300
    D- row intervals
    Limited time so 8×500 with 90second rest
    Kept all at 1:43

    Got some work done on hips and shoulders and legs yesterday for alignment etc. Probably should have held off on testing today to let recover. Body felt off in lifts so will probably give 1reps a wack on Sunday if feeling better. If not its all good.

  15. mickey kilmartin

    Saturday-
    Swim wod
    25 yard swim
    10 push ups
    10 pistols
    10 ft hs walk on beach
    5 rounds
    Almost died. I’m a terrible swimmer. Should do it more often.

  16. Patrick Swett

    Drop-in wod at an Affiliate:
    800m run
    21 deadlift, 225#
    21 box jump, 24″ S.D.
    400m run
    15 deadlift, 225#
    15 box jump, 24″ S.D.
    200m run
    9 Deadlift, 225#
    9 box jump, 24″ S.D.
    11:45

    Front Sqt – every :90 x 1 rep x 6 sets @255#

    Overhead SqT
    Max reps at 185, 12 rep
    Max reps at 155, 16 rep
    Max reps at 135, 26 rep

    Emom x 12
    Odd: 15 cal bike
    Even: max strict deficit hspu 2″ (10,7,7,7,7,5)

    Snatch pull – 2-3″ deficit x 3 reps, worked up to 225#

    MAP Training-
    AMRAP 5 @90%
    3 C&J @155/108
    5 bar lateral burpees
    7 t2b
    (5 rounds)

    Rest 5 min

    AMRAP 10 @80%
    200m run
    50′ sled push (+145)
    12 KB snatch (alt arm) 53/35
    (5 rounds + 250)

    Rest 4 min

    AMRAP 15
    5 bar muscle ups
    10 box jump overs (30/24) * no rebound
    15 ghd sit-ups
    20 walking lunges (alt legs)
    (5 rounds)

    1RM snatch, 204# PR

    1RM clean and jerk, 270# missed jerk but clean PR

    1RM back SqT, 352# PR

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