Monday
DELOAD 1/2 week
A. Warm Up
2 rounds
10 air squats narrow
10 air squats regular
10 air squats wide
10 bodyweight good mornings
Hip Flow
B. Box squat
(at or above parallel)
5 x 4 @ 60%
- focus on wider stance and speed off box
B2. RFESS
5 x 8/side
- no tempo
- light DB or just body weight
- this will build up so start slow
C. 3 rounds
C1. Side plank on elbow (weighted, DB on hip)
30 sec/side
C2. Heavy Double KB walk 60 sec UB
C3. Seated floor leg lifts 25 reps
C4. Dragon flye 3-5 reps
Tuesday
Deload day 2
A. Warm Up
3 rounds
30 sec/side waiters carry with a plate
10 shrimp squats/side
Hammie Flow
B. 10 min EMOM (from the floor)
4 Push Press
1 Push Jerk
@ 50% 1RM CJ
C. 20 min @ sustained pace
50 DUs
10 wall balls
200m run
Rest 1 min
Wednesday
Deload day 3
A. Warm Up
3x
10 cook bridge/side
10 1 arm DB walking lunge/side
Hip Flow
B. Front Squat
5 x 5 @ 60% across
B2. Lateral box step up
5 x 8/side
C. 7 min AMRAP
30 box jumps
30 DB alt snatch @ 30/20
Thursday
Deload end
A. Warm Up
3 rounds
10 weighted dowell passthroughs
5 KB windmills/side
1-3 skin the cat on rings or bar (scale to 30 sec rear support)
1 arm hang 10-20 sec/side or 30 sec 2 arm hang
B. EMOM 30 min
Min 1 - 5 -10 pull ups
Min 2 - 15 wall balls
Min 3 - 1 TGU/side
monkey 4 - CTB
Lion 4 - heavy ball
Friday
A. Warm up
3 rounds
30 sec bear crawl
30 sec inch worm
30 sec spider man lunge
B. CGBP
5 x 5 @ 60%
B2. Pendlay BB row
5 x 5
(goal of this cycle is to build towards 50% 1RM deadlift with impecable form)
B3. Upright DB row
5 x 8/side
C. In pairs round for round
AMRAP in 12 minutes
14 KB snatch (7/side)
7 burpee box jumps
Saturday
A. Warm Up
B. Clean pulls with pauses
12 min EMOM
1 clean pull with 10 sec pause at knee
1 clean pull
C. 20 min AMRAP
In teams of 2
400m KB carry with 1x24kg and 1x32kg
400m medball carry (1 ball per pair)
400m run together
40 DB burpee