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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

- 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

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- 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
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- 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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