Monday, May 29th - Sunday, June 4th

Deload Week - This is a light week to allow for recovery between cycles

Monday 

A) Clean & Jerk - 75% x 1 x 5

B) Clean Pull - 75% x 3 x 3

C) Back Squat - 70% x 3 x 3

D) Row 100 calories

E1) 6 - 8 Glute-ham Raise

E2) 6 - 8 GHD sit-ups

Tuesday

A) 10 minutes to work on Handstand walking, 10 ft at a time

B) Accumulate 120 seconds L sit

C) Run 200m, rest 1 minute

Run 400m, rest 2 minutes

Run 800m, rest 4 minutes

Run 400m, rest 2 minutes

Run 200m

D)  3 x max FLR on rings

Wednesday

A) 10 minutes of working on Muscle-ups transitions, from feet or hanging

B) snatch - 75% x 1 x 5

C) snatch pull - 75% x 3 x 3

D) 5 rope climbs

25 burpees

4 rope climbs

20 burpees

3 rope climbs

15 burpees

2 rope climbs

10 burpees

1 rope climb

5 burpees

D) AB wheel - 3 x 10

Thursday

A) 5 RFT

  • 15 toes to bar
  • 10 box jump with step down, 24/20
  • 5 power clean, 135/95lbs

B) Row 5k

C) 3 x 60s weighted plank

Friday

Foam roll/stretch

Saturday

A) Clean & Jerk - 80% x 1 x 4

B) Front squat - 75% x 2 x 3

C) 5 rounds

  • 5 muscle-ups
  • 5 deadlifts, 60% of 1RM

D) 75 ABMAT sit-ups

Sunday

Yoga