*Deload Week*
A.
Clean Warm Up
5xPositions
-then-
3 Rounds of:
3xHHPC
3xMHPC
3xBKPC
3xPC
-then-
3 Rounds of:
3xHHC
3xMHC
3xBKC
3xC
*Use empty barbell
B.
10min EMOM:
Power Clean + Clean
*Build into a moderate set. Finish around 90% of power clean max
C.
Front Squat
5 @ .40
5 @ .50
5 @ .60
5 @ .70
D.
4 Rounds:
Min 1: 5-7 Strict Pull-ups
Min 2: 3 Max Height Box Jumps
Min 3: ME Ring L-Sit Hold
Min 4: Rest
E.
10x100m Row
*1min rest between rounds. Focus on consistent cadence and strong pulls
A. Did “Jackie” for a warmup. crappy time but our furnace is out so needed to get warm.
B. 135, 145, 155, 165, 175, 185, 195 power only, 195 power, 195 power, 205 power
C. 105, 135, 155, 185×3
D. no go
E. Done
A. done
B. worked to 220
C. 115,140,165,195
D. Done, 40″ box jumps
E. done 1:34 pace
A- Done
B- worked up to 220
C- 115, 140, 165, 195
D- Done- 40″ box jumps
E- Done