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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

- 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

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