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DELOAD WEEK (DAY 5)

22nd March 2019

WARM UP

2 mins of Skipping or DU

3 Sets (with an empty bar)

  • 5 HP Cleans, 5 Hang Cleans
  • 5 Front Squats (3s eccentric, 3s pause in the bottom position)
  • 5 Thrusters
  • 60s Rest
A.

Every 2 mins for 12 mins

  • 1 Clean + 1 Front Squat + 2 Jerks 
  • Sets 1-3 at 70% 1RM (C&J)
  • Sets 4-6 at 75% 1RM (C&J)
B.

Front Squats 

  • 4 x 6 at 60%
  • 3 second eccentric, 1 second pause at the bottom
C.

For quality:

  • 1 clean
  • 6 Front Squats
  • 2 clean
  • 5 Front Squats
  • 3 clean
  • 4 Front Squats
  • 4 clean
  • 3 Front Squats
  • 5 clean
  • 2 Front Squats
  • 6 clean
  • 1 Front Squat
    MUST DO 60 DU before every set of cleans 
D.

3 Sets 

50m Heavy KB Front Rack Carry (2 x 32/24) 

8 Strict TTB with your slowest possible eccentric phase possible

90 seconds rest inbetween

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
Read more

- 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
Read more

- 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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