Deload Week: 10/20 - 10/24

Monday 10/20

A1. BS 5 x 5 @ 30X1

135-185-225-250-275

A2. SA Press 5 x 5

25-35-45-55-65(3)

+

15 min @ Z1 pace of

3 Strict COVP Pull-ups

5 HR Push-ups

7 KBS - 50#

9 Goblet Squat - 50#

12 rounds in 14:44

Wednesday 10/22

6 rounds @ 95-105-105-115-115-115

6 DL

6 Rows

6 HPC

6 FS

6 PP

6 BS

6 Push-ups

Rest 1:30 b/t sets

Friday 10/24

A1. FS - 5 x 3 @ 30X1

135-155-175-195-215-235

A2. Wtd Chin-ups - 5 x 5

BW-25-35-45-55-55

+

20 min @ Z1

1 Rope Climb

HS Walks AFAP

8 GHD SUs

10 rounds in approx 20 min

Training Cycle 4; Week 3

Monday 10/13

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

(135-225-275) 315-335-355-375-395(5))

A2. SA DB Press - 5,4,3,2,1+

(25) 45-55-65-75-80 (L0/R4-L65x2)

B. 20 rep Back Squat - 325# 

18 (+1)

C. 100 Pull-ups FT (sets of 4)

13 sets in 3:22

20 sets in 5:29

25 set in 7:45

Wednesday 10/15

A1. HSC - 1-1-1-1-1

(135-185-205) 225-245-265-285-305 

A2. Push Press - 3-3-2-2-1

(135-165) 195-205-215-225-235

+

DL and DU WOD (3:47 @ 315# on 8/20)

5 RFT of 

DL - 335#

DUs - 21

Time: 3:55

Friday 10/17

A1. FS - 5,4,3,2,1+

135-225-280-295-310-325-340(1)

A2. Wtd Cin-ups - 5,4,3,2,1+

(BW-35) 55-65-75-85-95(1.75)

B. AMRAP strict chins x 1 

18

+

7 rounds @ Z1 pace 

135# FR Rev Lunges - 10 reps; rest 10 sec

Ab Wheel x 15; rest 10 sec

Bar Dips x 10; rest 10-20 sec

Training Cycle 4 - Week 2

Monday 10/6

A1. Back Squat - 5 x 3+

(135-225-275) 295-315-335-355-375(9)

A2. Single-Arm DB Press - 5 x 3+

35-50-55-60-65-70(10R/4L)

+

EMOM for 14min

Odd - 3 PS (135)

Even - 14 PUs

Wednesday 10/8

A1. HSC - 5 x 2

135-165-185-205-225-245*-265*-285*(1-f-f-1)

*regripped between reps

A2. Push-Press - 5 x 3+

95-135-155-175-185-195-205-215(5)

+

12-9-6-3 rep rounds of:

DL - 335#

TTB

HRPUs

Time: 4:00

Friday 10/10

A1. FS - 5 x 3+

(135-225)265-280-295-310-325(4)

A2. WTD Chin-ups - 5 x 3+

(BW-45) 75-75-75-75-75(4)

B. AMRAP Strict Chin-ups - 17

+

10 min AMRAP of:

5 HSPUs 

10 Box Jumps TnG

15 KBS - 55#

Rounds: 8 rounds + 5+10+6 (finished 9th and 10th after time)