Deload Week: 9/22 - 9/26

Monday 9/22

A. EMOM for 10 min 

Odd - 20 KBS 

Even - 10 Ring Dips

B. EMOM - 10 min

Odd - 15 Goblet Squats

Even - 6 Ring PUs

C. Sled Sprints - 50#

30 sec on, 1 min off x 6

Wednesday 9/24

4 rounds at Z1 pace of

A. Back Squat - 8 (195-225-255-285)

B. Pull-ups x 8

C. HSC x 5 (135-145-155-165)

D. Press x 8 (95-105-115-125)

E. DL x 8 (225-255-285-315)

F. AB wheel (standing/kneeling) x 12

H. HSWalks

Friday 9/26

20 min AMRAP of

Single arm - switch hands q round

3 KBS

3 FS

3 PP

Total: 26

+

One lap w/ 50# sled FT: 3:46 

Training Cycle 3, Week Three - 9/15 - 9/19

Monday 9/15

A1. Back Squat - 5-4-3-2-1+

305-325-345-365-385 (x6)

A2. Press - 5-4-3-2-1+

130-140-150-160-170 (x1)

B. 20 rep BS - 325# (17)

C. 100 CTB FT: 10:51 (52 in 4:11)

Wednesday 9/17

A1. Power Clean - 5-4-3-2-1+

(135-185) 215-230-245-260-280-300(HPC)

A2. Push-Press - 5-4-3-2-1+

185-195-205-215-225

+

5 RFT of: 

7 DL - 325#

7 Burpees 

Time: 3:16

Friday 9/19

A1. Front Squat - 5-4-3-2-1+

(135-185-225) 270-285-300-315-330(3)

A2. WTD Chin-ups - 5-4-3-2-1+

BW-45-55-65-75-85(x3.75*)

B. AMRAP in 15 min of

5 Ring Dips

10 Ab Wheels

15 KBS - 70#

Rounds: 10 + 3 RD

C. AMRAP Strict Chin-ups - (12)

+

HS Walk Practice x 2

 

Traing Cycle 3, Week Two - 9/8 - 9/12

Monday 9/8

A1. Back Squat - 5 x 3+

285-305-325-345-365 x 11

A2. Press - 5 x 3+

120-130-140-150-160 x 4

+

EMOM for 20 min

Odd - 10 CTB PUs

Even - 3 Hang Power Snatch - 125#

Wednesday 9/10

A1. Power Clean - 5 x 3+

135-185-200-215-230-245-260 (2+1 + 2 HPC singles)

A2. Push-Press - 5 x 3+

165-175-185-195-205 (x 5)

+

10 min AMRAP 

3 DL - 385#

5 Ring Dips

7 GHD SU

Rounds: 10+3+5

Friday 9/12

A1. Front Squat - 5 x 3+

(135-185-225) 255-270-285-300-315+

A2. WTD Chin-ups - 5 x 3

BW-35-55-70-70-70-70-70 (x5)

B. AMRAP Strict Chin-ups - 16 (+4), 14

+

Every :45 for 16 rounds

Odd - 15 Russian KBS - 70#

Even - 5-8 Strict HSPUs

8-8-7-7-6-5-4+1-4+1

Training Cycle 3 Week One - 9/1-9/5

Monday 9/1

A1. Back Squat - 5 x 5+

135-225-265-285-305-325-345 (15)

A2. Press - 5 x 5+

45-95-110-120-130-140-150 (7)

+

EMOM for 12 min +

Odd - 10 CTB PUs    

Even - 25 DUs

Notes: Made it 12 rounds then finished 16 in 18 min. Pushed through to 20 rounds off pace. 

 

Wednesday 9/3

A1. PC - 5 x 5+

180-195-210-225-240

A2. Push-press - 5 x 5+

150-160-170-180-190

+

21-15-9 of

DL - 275#

HR Burpees

Time: 5:00-5:01

Friday 9/4

A1. Front Squat - 5 x 5+

235-250-265-280-295

A2. WTD Chin-ups 5 x 5

60# x 5 x 5

B. AMRAP (-1) Strict Chin-ups x 1

12

C. 10 min AMRAP of:

3 PC - 185#

4 HSPUs 

5 TTB

Rounds: 9+2PC

*Bogged down on HSPUs after round 4.