January 25th to 31st!!!

Deload week!!

Monday

Buy in – EA Warm up (0-15)

A) Bench Press – 6×5 under 60-65% (15-30)

B) DB Incline Bench 3×15 (light) (30-40)

C1) Narrow Grip Bench Press x10

C2) Banded Push Down x10

c’s x2 (40-50)

D1) Supinated BB Row x10

D2) Gymnastic Crunch x20

d’s x2 (50-60)

Tuesday

Conjugate Upper

or

Buy in – 3 Rounds (0-15)

1 min Skipping + 1 min Air Squatd

Clean Grip – 3 x Jump and shrug / 3 x Jump, Shrug, High Pull / 3 x Muscle Clean / 3 x Pull Under 2”, 4”, 6”

A) Power Clean + Power Jerk x5 (15-30)

• 5 sets @ 65-75%

B) 3 Position Snatch x3 (30-45)

• 5 sets at 50-60%
  

C) Accumulate 3 min Hang From Pull up Bar (45-55)

D) Accumulate 3 min Squat Hold (55-60)

Wednesday

Warm up – 2 Rounds (0-10)

500m Row/Ski / 12 Jumping Lunges / 8 clapping Push ups / 20 Pike Leg lifts over object

20 min Alternating EMOM

• 8 Thrusters 95/65
• 15 DB Deadlifts (moderate)
• 8 Box Jumps
• 40 Russian Twists
• rest

20 min Alternating EMOM #2

Plyo drills 40 sec work 20 rest

• 1,2,3,4,3,2,1,2….box drill
• speed skater
• Alternating DB Push Press x12
• Box step overs x8 (use same DBs as PP)
• rest

Thursday

Warm up – 3 Rounds (0-15)

10 Alternating Turkish Get Ups / 10 Each arm KB Snatch / 20 Cossack Squats

A) Wide Squats – 6×5 to moderate (15-35)

B) Narrow Stance Front Squat or Narrow Zombie 4×10 light (35-50)

C) Romanian Deadlift 3×20 light (50-60)

Friday

Conjugate from Thursday

or

Warm up – 3 Rounds (0-15)

30 Plate Hops / 10 inch Worm with Push up / 20 Banded Pull Aparts / 10 Banded Shoulder External Rotations

Mobility – Pass Throughs / Forearm + Bicep Smash

A) 5 sets – 5 Burpees into Max set of Pull-ups (Rx+ C2B) rest 90 sec between sets (15-35)

B) 5 sets – Seated Alternating DB Curls 12-15 each arm into 20 Overhead DB Extensions rest as needed btw sets (35-50)

C) 100 Butterfly Sit-ups for time

Saturday

pick your poison from the week!