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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

- 08/02/2020

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

Read more

- 07/02/2020

WARM UP

3 min light Assault Bike

3 Sets

  • 10 Walkouts
  • 10 KB Deadlifts
  • 10 Tempo Prone GHD's (3131)
A.

Deadlift

  • 4 x 5
  • 1 x 5+
  • At max weight from last week
  • Rest as needed between sets
  • Focus on great
Read more

- 06/02/2020

ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

  • 40 Cal Assault Bike
  • 40 Air Squats
  • 30 Cal Row
  • 30 Press Ups
  • 20 Cal Ski
  • 20 KB Swings
  • 10 Burpees
  • 10 Pull-ups
Read more

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