Week 5/10 (Recovery/Deload week) 

Week 5 of this 10 week cycle. 

We’ll be pulling back on the high percentage strength work this week and decreasing the intensity slightly overall. There will still be two “hard” WOD’s, but the other days will be aiming to increase blood flow and recover the body for the next 5 weeks. 

Remember, deload weeks are really important to the long-term success of an athlete and we must factor this in to our training. We can’t just smash ourselves every session and expect to improve, there needs to be some down time and rest. 

Aim/Focus for this week: 

• Low percentage strength. Complexes / skill & technique work 
• Reduced intensity across the week  
• Mobility 
• Skill and technique drills  
• Recover and prepare for the remaining 5 weeks of this cycle which will be super intense! 
• Use this week to your advantage ? #TrainSmart 

MONDAY 22^nd JULY 

MOBILITY: 

Hips 

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STRENGTH: 

15 minutes to build weight in the ‘Big Clean Complex’. Use this as clean technique work. No max efforts. 

High Hang Clean + Hang Clean + Clean + Push Press 

High Hang Clean + Hang Clean + Clean + Push Jerk 

High Hang Clean + Hang Clean + Clean + Split Jerk 

(One set consists of all 12 reps) 

Each set consists of 12 reps, without dropping the bar. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans. 

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WOD: 

2 rounds For Quality: 

30 plate overhead lunges 20/10kg (15 each leg) 

15 slam balls 

30 ab mat sit ups with your plate 

15 push ups 

TUESDAY 23^rd JULY 

STRENGTH: 

12 minutes to find a 10RM single arm push press on both sides. (Can use DB’s or KB’s) 

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SKILL: 

• Rope climbs 
• Burpee efficiency & technique 

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WOD: 

EMOM 15 

MIn 1: 12 – 18 wall balls 9/6kg 

Min 2:  10 – 16 DB Snatches 22.5/15kg 

Min 3: 8 – 14 burpees 

Min 4: 1 – 4 rope climbs

Min 5: Rest walk 

WEDNESDAY 24^th JULY 

MOBILITY: 

Shoulders / Overhead

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SKILL:

Double unders

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GYMNASTICS STRENGTH:

EMOM 8 

Min 1: 10-15 push ups 

Min 2: 5-10 strict pull ups 

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WOD: 

20 minute EMOM (Skill under fatigue) 

Min 1: 45 seconds row / bike @ 70-80% effort 

Min 2: 45 seconds box jumps 24/20” 

Min 3: 45 seconds handstand hold 

Min 4: 45 seconds max DU / Attempts 

Score will be DU’s. 

THURSDAY 25^th JULY 

STRENGTH: 

Front squats 

4 sets of 5 @ 55%-65% of 1RM

Rest 2 mins between sets

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WOD: 

1 Round Every 4 minutes x 4 

(Aim for consistency here! Make sure you scale appropriately to give yourself rest) 

Run 200m 

21 Russian KB swings 24/16kg

15 Air squats 

9 T2B 

FRIDAY 26^th JULY 

SKILL/BENCHMARK:

Max box jump for height 

(Record on ZenPlanner) 

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SKILL: 

Power snatch technique  

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WOD: 

‘Randy’ 

75 power snatches for time  

35/25kg 

SATURDAY 27^th JULY 

SKILL: 

• Sumo DL technique and overview 

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STRENGTH: 

Sumo deadlift 

4 sets of 5 @ 55-65% of 1RM conventional DL 

(light, technique focus) 

Rest 2 minutes between sets

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WOD: 

For Time: 

Run 800m 

Rest 2 minutes 

Run 400m 

Rest 1 minute 

Run 200m 

Straight into 30 front squats @ 50/32.5kg (Must be from the floor) 

SUNDAY 28^th JULY 

Rest or Oly lifting class