Deload Week of 8/25 - 8/29

Monday 8/25 @ Home

A. EMOM for 10 min

Odd - 20 Russian KBS - 70#

Even - Ring Dips x 8-10

10 UB each set 

B. EMOM for 10 min

Odd - 15 GS - 70#

Even - Strict Ring Pull-ups x 4-7

7-7-5-4-3 (26)

+

6 sets of 1 min Sled pulls @ 50#; rest 1 min

Wednesday 8/27

Rotate through circuit EMOM for 12 min

A1. Press x 8

85-95-105-115

A2. Squat x 8

185-215-245-275

A3. BW Pull-ups x 8 

B. 24 TGUs - 55# (3R/3L)

+

Tumbling Circuit x 3 

Somersaults

Backwards Somersaults

Alt Shoulder Rolls 

HS Dismounts

Friday 8/29 @ Home

AMRAP in 15 min @ 80-85% pace:

3 KBS 

3 FS

3 PP 

60# KB - Switch hands each round

Rounds: 19 rounds (finished 20th after time)

+

Sled drag x 1 lap around the block with 50# sled 

Time: approx 6 min

Training for Week of 8/18-8/22

Second Cycle, Week Three

Monday 8/18

A1. Back Squat (430) 5-4-3-2-1+ @ 67-72-77-82-87

(135-225-275) 295-315-335-355-375 (7)

A2. Press (185) 5-4-3-2-1+ @ 68-72-78-82-88%

(95-110) 125-135-145-155-165(4)

B. 20 rep Back Squat - 315#

C. 15 sets of 5 UB CTB for time

8:15 (10 in 4:27)

Wednesday 8/20

A1. HPC (320) 5-4-3-2-1+ @ 55-60-65-70-75-80-85%

(135-185)

225(5)-240(4)-255(3)-270(2)-285(4)*

*straps & belt

A2. PP (235) 5 x 3+ @ 60-65-70-75-80-85

(135-155) 175-185-195-205-215(1)

+

5 RFT of

7 DL - 315#

21 DUs

Time: 3:47

Friday 8/22

A1. Front Squat (350) 5-4-3-2-1+ 

135-205-250-270-290-310-325 (3)

A2. Wtd Pull-ups (95) 5-4-3-2-1+

(BW x 5 x 2) 55-65-75-85-95(1.5)

B. Lizzie +

12-9-6-3

PC - 185#

Ring Dips

Time: (3:15) 3:49

C. AMRAP Strict Pull-ups x 1

13 (-3)

Week Two, Cycle Two (8/11-8/15)

Monday 8-11 

A1. Back Squat (430) 5 x 3+ @ 62-68-72-78-82-88%

(135-225) 275-295-315-335-355 (12)

A2. Press (185) 5 x 3+ @ 57-62-68-72-78-82%

45-95-115-125-135-145-155(6)

+ 

EMOM for 16 min of

Odd -10* CTB Pull-ups (kipping) (80)

Even - 8 thrusters - 95# (64)

*last two sets went 7+3 singles, 5+2+1+1+1

+

Farmer's carry - 100#/hand - AFAP in 1 min; rest 1 min x 3

Wednesday 8-13

A1. HPC (320) 5 x 3+ @ 55-60-65-70-75-80

180-200-215-235-250-265(7)*

*belt/straps for AMRAP

A2. PP (235) 5 x 3+ @ 60-65-70-75-80-85

150-160-170-180-190-200(8)*

*Belted up

+

AMRAP in 10 min of:

3 DL - 365#

5 Ring Dips

7 TTB 

Rounds: 10 + 3 DL

Friday 8-15

A1. Front Squat (350) 5 x 3+ @ 60-65-70-75-80-85%

(135-205) 245-260-275-290-305(5)

A2. Wtd Pull-ups (95) 5 x 3+ @ 60-65-70-75-85%

(BW-45)65-70-75-80-85(3)

+ 

Strict BW AMRAP - 16 reps

+

5 RFT of

3 BW PC - 205#

6 HRPUs

9 Sit-ups

Time: 3:41

+

RKC Planks - 3 x 10 sec; rest 30 sec

Training for Week of 8/4 -8/8

Week One

Monday 8-4

A1. Back Squat (430) 5 x 5+ @ 58-63-68-73-78%

(135-225) 255-275-295-315-335 (15)

A2. Press (185) 5 x 5+ @ 58-63-68-73-78%

105-115-125-135-145(10)

+ 

EMOM for 20 min

Odd - 3 PS - 145#

Even - 7-10 CTB Kipping Pull-ups (Butterfly) 7-10-8-8-10-8-9-8-9-9-8 (94)

+

Farmer's Carry - 100#/hand AFAP in 60 sec; rest 60 sec x 3

Wednesday 8-6

A1. HPC(320) 5 x 5+ (no straps) @ 55-60-65-70-75

180-195-210-225-240(6+5 singles)* *belt 

A2. PP (235) 5 x 5 @ 60-65-70-75-80%

145-155-165-175-185(10)

+

15-12-9-6-3

DL - 315# - (all UB)

Ring Dips - (15-7+5-6+3-4+1+1-3+2+1)

Time: 4:03

+ 

Yoke Carry - 235# AFAP in 60 sec; rest 60 sec x 4

Friday 8-8

A1. Front Squat (350) 5 x 5+ @ 60-65-70-75-80%

(135-195) 225-240-255-270-285 (7)

A2. Wtd Pull-ups (95) 5 x 5+ @ 60-65-70-75-80%

(BW-40) 55-60-65-70-75(4)

+

5-7 rounds of (6)

3 tough PC - 225# (82%)

6 HSPUs

9 TTB

Rest 2 min b/t sets

1:00-0:58-0:51-0:50-1:03*-1:10*

*kicked bench and knocked over clock, TTB - 6+1+1+1

*belted, HSPUs - 5+1, TTB - 5+2+1+1

+

FR carry - 155# AFAP in 60 sec; rest 60 sec x 4

 

Deload Week of 7/28 - 8/1

Monday 7/28

A. EMOM for 12

Odd - Press x 5 @ 65% - 115#

Even - Towel Pull-ups x 6 @ BW

B. Sled Drags - 90#

1 min on, 1 min off x 4

Tuesday 7/29

Warm-up circuit

+

3 rounds of neural charge WU

Plyo bench PUs x 3-5

Broad jumps x 3-5

Ball Slams x 3-5

Vertical Jumps x 3-5

+

A. Perfect Back Squat @ 30X1 - 65% x 3 EMOM for 10 min - 280#

B. EMOM for 12 min

Odd - 5 Bar Dips

Even - 5 Pendelay Rows - 135#

C. Farmer's Carry - 55#/hand to end of soccer field and back x 2; rest 3 min

Wednesday 7/30

2 hour Z1 Hike at Ha Ha Tonka

Friday 8/1

A. EMOM for 10 min 

Odd - FS @ 30X1 - @ 65% x 3 - 225#

Even - Strict Pull-ups x 8

B. emom – 6 min - Snatch TnG x 3 @ 55% (115)

C. emom – 6 min - PC+PP TnG x 3 @ 55% of 1rm perfect form (135-135-145-145-155-165)

D. Front Rack Carry AFAP in 1 min, rest 1 min x 4

E. RKC Planks - 20 sec holds x 3; rest 1 min b/t