Menu
Login Say Hi

De-load Week (Day 1)

18th March 2019

DELOAD WEEK
Warm UP

3 sets of

  • 20 cal bike 
  • 10 wall facing shoulder taps 
  • 20 walking lunges
  • 10 band pull aparts  

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull 
  • 5 x Snatch Grip Behind the Neck Push Press 
  • 5 x Overhead Squat
  • 5 x Snatch Balance 
A.

Snatch

  • Every 2 Mins For 12 Mins
    • 1 Hang Power Snatch
    • 1 Power Snatch

Start light and build the weight but do not go heavier than 70%

B.

Back Squat

  • 5 x 3 @ 70%

Focus on great quality of movement

Rest as required between sets (no longer than 2 mins)

C.

20 min AMRAP

  • 5 Jump Squats 
  • 10 KB Swings (24/16)
  • 15 Burpees
  • 20 cal bike 

Latest workouts

- 22/10/2019

WARM UP

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Clean Grip OH Squats (2s Pause in Bottom Position)
  • 5 Jerks
A.

Dead Stop Front Squat

  • 5 x 6 at last weeks max weight
  • Bar must 'rest'
Read more

- 21/10/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Overhead Squat
  • 5 x Snatch Bal
Read more

- 19/10/2019

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

For time:

  • 10 cal Assault Bike
  • 10 TTB
  • 20 cal Assault Bike
  • 20 TTB
  • 30 cal Assa
Read more

News TipsĀ Alerts

Sign up to receive email updates