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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

- 24/06/2019

Warm UP

3 Sets:

  • 20 Cal Ski
  • 10 R. KBS
  • 12 Cossack Squats

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Snatch Balance
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- 22/06/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
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- 21/06/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

EMOM 12:

  • Min 1- 10 Deadlifts @ 100kg/70kg
  • Min 2- 10 Bar Facing Burpees
B.

For

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