Deload/Transition Week
Monday
Buy in – 2 Rounds
1 min Bike / 10 Heal Elevated Squats / 10 Banded Pull Aparts / :30 sec High Plank
A) 3 Sets –
With 1 DB – 6 Split Snatches RA + LA + 5 Single Arm Front Squat RA + LA @ moderate weight
5 Close Grip Tempo Heel Elevated OHS (3 sec decent, no pause, 2 sec ascent, no pause at top)
B) Back Squat – 5×1
@60-70%
C) Pistol Progression
2 Rounds
90 sec AMRAP
30 sec Bike Sprint
max Pistols in remaining 60
no rest between sets
-rest 4:30-
then repeat
Tuesday
If you missed pistols from Monday you will need to substitute it sometime this week
Buy in – 2 Rounds
50 Jumping Jacks / 10 each leg Single Leg Glute Bridge / 10 each side Bird Dog / 10 Cat Cow / 20 Hollow Rocks
A) Power Snatch – 3-2-1-3-2-1
3s@55/2s@60/1s@65 %s
B) Power Clean – 3-2-1-3-2-1
3s@55/2s@60/1s@65 %s
Metcon – For time
750/650m Row
20 T2B
40 Alt DB Snatch (50/35)
20 T2B
20 Burpee Box Jump Overs
14 min Cap
Wednesday
Buy in – EA Warm Up
A) Push Press – 5×5 @60-70%
Metcon – 4 Rounds
200m Run
5 Man Makers (35/25)
50 ft. Bear Crawl
rest 1 min
Thursday
Warm up – Tabata
Hollow rock
Super man
Russian Twist
A)Bench 5×3 @70%
B) Find a Max box Jump
C) Max Hang x5 rest 1-2 min between sets
Friday
Buy in – 3 Rounds
14 Double DB Front Rack Lunges / 10 RDL W/KBs / 15 Ring Rows
A) Snatch Balance – 3-2-1-3-2-1
60/70/80% of snatch
B) Front Rack Reverse Lunge 4×10 (5 right, 5 left)
Metcon – 8 Min AMRAP
10 Strict HSPU
10 Hang Power Cleans 95/65
June 13, 2022
