Deload week

Jul-13

A. Power Clean - 1 rep on the min for 12min (4 @ 205 / 4 @ 225 / 4 @ 245#) - completed felt good at the end so I worked heavier to 340lbs ( sorry)

B. Front Squat - 3,3,3; rest 2:30 (mod heavy) - 315 lbs

Plyo / COD #1

20x Single leg bounding ea leg

20x low-hurdle bounds (8-12in)

4x through T-sprint test; rest to complete recovery

did not compete the rest.

 

+

10min AD @ EN2 (140-160 BPM)

5min EMOM: 6 Thrusters @ 95# + 6 BJ @ 24"" (step-down)

10min Ski @ EN2 (140-160 BPM)

5min EMOM: 8 WB + 16 DU

Jul-14

Choice Cyclical - 60min @ EN1 (120-140 BPM)]

Mobility - 30min

30 min run plus 30 minobility 

Jul-15

A. Push Jerk - 1 rep on the min for 12min (4 @ 205 / 4 @ 225 / 4 @ 245#) completed didn't feel as good as Monday

B. Snatch Pull - 3,3,3; rest 2:30 (mod-heavy) 245 did not feel good, felt heavy

+

5min Deficit k.HSPU Mechanics/Tech work

5min CTB Mechanics/Tech work

5min Muscle-up Mechanics/Tech work

+

45sec Hollow Rocks

45sec Arch Rocks

45sec Side Plank Ea Side

x3 Rounds, rest as needed b/t movements did not compete.

Jul-16

A. TGU - 14 alt reps NOT for time @ 62-70#

B. KB Bent L-Press - 3 x 4-6 ea arm; rest as needed b/t arms

*http://breakingmuscle.com/kettlebells/how-to-do-the-bent-press

+

60sec AD @ Threshold (170-180 / 90-95%)

30sec Rest

x4

Rest 2min

60sec Ski @ Threshold

30sec Rest

x4

Rest 2min

60sec Row

30sec Rest

x4 

did not complete

Jul-17

Rest...and go from here

july 18
I did 2 rds of 20 thrusters at 135
20 pull-ups
20 burpees
Took me 8 minutes
Been feeling weak and tired most likely because of all the house work.