De-Load Week
Into transition phase and cycle 2 of 2017
am:
A. Power Clean + Push Jerk to 1RM + 5 reps at 90%
B. Back Sqt – 2RM
C. 5 rds #80%
500m row
20 cal bike
pm.
A. EMOM x 10
20 double unders + 3 muscle ups
B. 5 rds
12 GHD Situps
200m run
50’ HEAVY sled push
6 power cleans 185/118
C. Assistance Work
Jerk Drives 5×5#100% or your FS
reverse hyper 4 x 15 #25-30% of your BS
50 pvc shoulder dislocates
CO Symmetry protocol
Am Session
A. Power Clean+Push Jerk 163# got 171 but was squat but a PR push jerk!
B. 2rm Back Squat 353#x2 PR
C. 500m row + 20cal AB x3. Done. Didn’t have time to do 5.