Deload week

This week will be deloading on the strength cycle.  Reduced percentages and no maxing on the final set.

If you have hit all your numbers over the past three weeks you will set your new 1RM to your actual 1RM for the next 4 week cycle.

Gymnastic skills

Pullup progressions

Strength

Front Squat or Strict Press

5 @40%
5 @50%
5 @60%

Conditioning

In 5mins:
100 double under buy in
AMRAP 12 power cleans 50/35kg
4 lateral over bar burpees

Rest 5 mins

In 5mins:
100 double under buy in
AMRAP 8 power cleans 60/40kg
4 lateral over bar burpees

Rest 5 mins

In 5mins:
100 double under buy in
AMRAP 4 power cleans 70/50kg
4 lateral over bar burpees

 

 

Leave a Reply

Your email address will not be published. Required fields are marked *