**Deload Week**
A.
Snatch
3 @ .60
3 @ .65
2 @ .70
2 @ .75
1 @ .80
1 @ .85
B.
Front Squat
5 @ .50
5 @ .60
5 @ .70
C.
3 Rounds NFT of:
10 Scapula Push-ups
10 Supine Ring Rows
10 Face Pulls
*Link for scapular push-ups
https://www.youtube.com/watch?v=iY9Vuo27pCs
Use a red or blue band for face pulls
D.
5x20sec ME Row (for meters)
*3min walking rest between rounds. This seems like a lot of rest, but we’re training a specific energy system here and need the full 3 min rest between each effort. Incorporate at least 500m of warm-up rowing and another 500m easy for a cool down after the sprints.
A. 105,115,125,130,140,150
B, 145,175,205
C. done
D. done 1:25 pace
A- 115, 125, 135, 145, 155, 165
B-145, 175, 205
C- complete
D- complete
A:95,105,115,125,135
B:125, 155, 165
C: complete
D: 110,110,110,112,113. Tried a different start on the last two.
A. Worked up to 205 (90% I didn’t read directions very closely before I snatched)
B. 145-165-195
C. Complete
D. 121-121-121-121-118. Tried my damnedest to break 121. Didn’t have it in me today.