Leading into Deload week
Warmup
2k at 70%
Into 5 rds of @70%
3 strict pull-ups
6 push-ups
9 air squats
200m ru
#
Am:
A. Back SqT – 4×3 @75%-80% tng style reps shooting every :90-2 min
B. Power Clean + HPC + front SqT + HPC; build to heavy in complex for the day. 15 min time frame
C. Russian dips 5-7 reps *goal x 4 sets
*weighted , if bodyweight allows for much higher reps
D. 3 rds
30 heavy wall balls
30 Russian kb 70/53
30 / 24 cal Ski
Pm
A. Emom x 10
Odd: 8 burpee jump overs (30/24) target, but if falling off simply go higher than the norm 24/20
Even: 1 deadlift at 65-70% + 12 ghd sit-ups
Rest 5 minutes
4 rds
6 double hang KB power cleans 70/53’s
30′ double front rack kb lunge
6 KB’s shoulder to overhead
30′ double front rack kb lunge
+
3 rds
20 cal row
30 cal c2 bike
#
Becomplete:
- lunge positioning change plate squeezes Press out front. 3 sets of 10. *lunge position palms pushing together into a plate and slowly press it out all the way in front of u and return it to your chest.
- Barbell Row (use landmine or towel) set up bar one end on ground with something on or in landmine and elevate urself. So your rowing from a different plain. 6-8 reps x 4 sets
- Accumulate 4 min in split position on wall
- Crossover symmetry