Team Training
De-Load Week
All phases:
1 or 2 sessions
A. Power Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x1x3
B. Clean & Jerk – 60%x2, 65%x2, 70%x2, 75%x2, 80%x2, 85%x2
C. Clean Pull – 85%x2, 90%x2, 95%x2
+
emom x 10
odd: 100m shuttle sandbag run
even: 40’ Heavy yoke walk
+
EMOM x 8
Minute 1: Weighted Ring Dips 3-5 ; ascending or across
Minute 2: 10-15 star jumps
+
3K row @ 2:00-2:05 (men) 2:10-2:15 women; pace
+
acumulate 2-3 minutes in Bridge Hold
*see progressions online for those who cannot hold proper bridge
****
Those having no bicep soreness or arm soreness from last Sat – can add in Emom rope climb work / muscle up work … Etc
Message in if need ideas
Any emom rope climb suggestions?
Emom x 10
Odd: 100m shuttle weighted run
Even: 2 leafless rope climbs
Thanks
A- done
B- done
C- done
D- emotms done
E- rowing completed felt very smooth and easy
F- add on 10 minute emotm
Odd 10 box jump over 30inches
Even 2 legless rope climbs (getting better here but still need to work on descending efficiency)
G- bridge work done
Powe Snatch %
57
61
66
71
76
80KG’s
No Misses
Clean and Jerks
No misses
Clean Pulls Done
EMOM 100 M Shuttle Run
Subbed yoke for 45LB plate farmer walks
Weighted Dips Done
3k Row Done
12:18.5
2:00/500M Pace
Good Day!
A. Power Snatch done off 140lbs
B. Clean and Jekrs done off 194lbs
C. Clean Pulls done off 207lbs
D. EMOM – Done
E. EMOM done with 28lbs for dips. Star jumps … those are real such things?
F. 3k Row – Done