Deload week
Monday
Closed
Tuesday
EA warm up
A)1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5/10 RPE
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5.5/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 6/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 6.5/10 RPE
EMOM 20 Minutes
Minute 1: 150m Run
Minute 2: 45 second bike
Minute 3: 30 seconds of Burpee Bar Muscle up or Burpee Pull Ups
Minute 4: Rest
Wednesday
Buy in – 3 Sets
14 Double Dumbbell Pause Bulgarian Split Squat (pause for 2 seconds at the bottom of each rep) (7 each leg)
14 Single Arm Dumbbell Row w/Pause at the top of each rep (7 each arm)
12 Dumbbell Chest Flies
A) Push Press 5×3 @ 5-6.5
*5 Heavy Double Dumbbell Seated Strict Press after each set
B) Deadlift 5×4 @5-6.5
Metcon –
“Strict Lynne”
5 rounds for max reps of:
Body-weight bench presses
Strict Pull-ups
-rest as needed after the pull ups-
option for scaling
5 rounds for max reps of:
¾ Body-weight bench presses
Banded Strict Pull-ups
Thursday
Buy in – 2 Sets
1:00 Row (OR Ski) (moderate)
15 Banded Good Morning
10 Kettlebell Swings (moderate)
10 Box Step Ups
Metcon – for time
3-6-9-12-15-18-21
Kettlebell Swings (53/35)
Box Jump Overs (24/20)
A) 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch 5 sets @ 5-6.510 RPE
B) 1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk 5 sets @ 5-6.5/10 RPE
Friday
Buy in – 3 Rounds
10 Worlds Greatest Stretch / 10 Deadbug w/band for upper body / 30 Mountain climbers / 10 Clamshell per side / 1 min bottom of squat hold
Mobility – pain ball on glute/hip/hamstring
A) Box Squat 5×4 @ 5-6.5/10
Friday Partner Throwdown!
15 Min AMRAP
20 Sit ups
10 Strict HSPU
switch each round
