**This is a deload week. We’ll still be going relatively heavy on some lifts but the overall lifting and metcon volume will decrease. Use the extra time this week to really focus on warming up, mobilizing, and good positions on your lifts. Also approach your metcons as if they are “practice” – meaning no redlining and follow the perceived exertion recommendations.**
A.
Every 2min
Snatch
3 @ .65
2 @ .70
2 @ .75
2 @ .80
1 @ .85
1 @ .90
1 @ .90-.95
B.
Every 2min
Power Clean
3 @ .65
2 @ .70
2 @ .75
2 @ .80
1 @ .85
1 @ .90
1 @ .90-.95
C.
Front Squat
5 @ .55
5 @ .65
5 @ .75
D.
3 Rounds NFT:
10 Tall Kneeling Pallof Press (per side)
10 Supine RIng Rows
E.
5 Rounds of:
250m Row
7 T2B
7 HRPU
*rest 1min after each round
*80% perceived exertion
A. 110,120,130,135,145,155,160 failed
B. 150,160,175,185,200,215,225
C. 155,175,205
D. Done
E. 1:27 per round
A. 110,120,127,135,145,155,165(miss)
B. 135,145,155,165,175,185,195
C. 135,160,185
D. Done
E. 11:56 including rest
A. 215
B. 275
C. 185
D. Blue band
E. 11:27
A. 110,120,125,135,145,150miss,150miss.. not a good snatch day couldnt open up the hips in the hole.
B. 165,170,185,195,210,220,230,attempted 250 for fun. caught it ina split but couldnt stand it out.
C. 140,165,190
D. Didnt research what that palloff press was, so I just did some Supine rows
E. didn’t row today. did 5 rds of 7 t2b, 7 hrpu at a good pace all unbroken.
A: 140, miss 145 but it was easy.
B: 205, miss 215
C: blue
D: 175
E: lindy turned my clock off. I’d say I was 1:30 pace based off other clock. All unbroken, duh.
A-worked up to 160. Failed at 160
B-225
C- 155, 175, 205 pause squats
D- blue band
E- complete, didn’t watch my split times