Deload week
2nd – 8th March 2020
Deload & ‘no drop’ week.
After a long 15 week cycle (split over 2 blocks), we now have a week to ‘deload’, and have some fun before starting a new training cycle next week. There will still be some intensity throughout the week, but volume is reduced overall.
This will be ‘no-drop’ week, which means no dropping bars, DB’s or KB’s. Weights must be controlled down in all movements.
Some ways to maximize deload week:
Overview for this week:
Monday: Front squat
Tuesday: 4 x 6 min AMRAP’s
Wednesday: Strict press
Thursday: Tempo Deadlift
Friday: Functional Bodybuilding
Saturday: Partner workout
Sunday: Olympic lifting class / Rest day
MONDAY 2nd MARCH (deload)
STRENGTH:
Build to 70% of 1RM Front squat, then..
EMOM 10
Min 1: 3 Front Squats @ 70%
Min 2: 10 hollow rocks + 10 arch rocks
WOD:
3 rounds not for time. Move well and with purpose.
30 Wall balls
30 Pull ups
MOBILITY:
(coach to choose)
TUESDAY 3rd (deload)
WOD:
4 x 6 min AMRAP’s*
6 Min AMRAP:
100m Run
50ft Bear Crawl (roughly 2 lengths of the gym)
——
6 Min AMRAP:
200/150m Row
15 Power Cleans (40/25kg) –> no dropping the bar!
——
6 Min AMRAP:
8 cals Bike
18 Alternating V-Ups
——
6 Min AMRAP:
20 Slam balls
12 Up/Downs
*3 Mins Rest Between AMRAPs
WEDNESDAY 4th (deload)
STRENGTH:
Strict press
4 sets of 5 reps
(Not a 5 rep max. Build to a moderately-heavy set of 5)
Rest as needed between sets.
WOD:
For time
Row 500m
Assault bike 30 Cal
50 box jump up, step downs 24/20” (no rebounding)
40 deadlift 70/45kg
30 T2B/K2E
MOBILITY:
(coach to choose)
THURSDAY 5th (deload)
STRENGTH:
Tempo Deadlift @ 30X1
Rest as needed between sets. Aim for good quality reps.
4 sets of 5 reps
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
WOD:
For Time
50-40-30-20-10
Burpees
DU
FRIDAY 6th (deload)
BODY BUILDING:
3 Tri-sets with 60-90 seconds rest after A3.
A1: DB/KB Floor press 6-8 reps @ 40X0
A2: Wide grip strict pull ups 5-7 reps
A3: L-sit (Hanging or on parallettes) 15-30 seconds
WOD:
14 minutes not for score
8 dual KB/DB Deadlifts
50ft dual KB/DB front rack carry
10 tempo push ups (30X0)
3 wall walks
20 sit ups
(select weights for the wod that are challenging, but you can maintain great form with)
SATURDAY 7th
SKILLS:
PARTNER WOD:
AMRAP (with a Partner) in 30 minutes
Partners can switch whenever as needed.
Station 1:
From 0:00-10:00, Partner A performs:
20 Wall Ball Shots (9/6kg)
50 Double-Unders
Partner B performs AbMat Sit-Ups*
Station 2:
From 10:01-20:00, perform:
30 Alternating Dumbbell Snatches (22.5/15kg)
14 Box Jumps (24/20 in)
Partner B performs Wall Sit*
Station 3:
From 20:01-30:00, perform:
12 Plate ground to overhead 20/15kg
100m Run
Partner B performs Burpees*
* Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.
This is a partner workout with three 10-minute AMRAPs, where Partner A does as many reps as possible of the work prescribed for the current station while Partner B does the asterisked movement (Partner A may only work while Partner B is working). Partners move to the next station together after 10 minutes. Partners may switch as needed.
SUNDAY 8th
Olympic lifting class / Rest day
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