Strength/Open Prep this is your deload week. Exercises change somewhat, and there is a marked reduction in intensity. I’ve given you a suggested conditioning piece that won’t interfere with your recovery and strength. Resist the temptation to do MORE volume. We are laying your foundation….
Be advised that your Dec, Jan and Feb are going to be quite challenging.
Squat x 50-55% x 2 x 6 (maintain good form but should be explosive as possible)
Single Leg KB Squat x 8-10 x 3 (tempo controlled at 3-2-x-1)
Back Ext x 10-15 x 2
Hanging Leg Raise x 10-15 x 3
Conditioning- At 0:00 Complete 3 rounds for time of 20 thrusters 75/55, 10 Toes To Bar. At 7:00 complete 3 rounds for time of 15 thrusters @ 95/65, 10 Toes To Bar.
Bench x 50-55% x 2 x 6 (maintain good form but should be explosive as possible)
Pull Up x 8-10 x 2
Reverse DB Flies x 10-12 x 2
Conditioning- 10 Minute AMRAP 10 Airdyne Calories, 10 Burpees.
Hang Power Clean x 50-55% x 2 x 6
Banded Hamstring Curl x 10-15 x 2 (tempo controlled at 3-2-x-1)
GHD Sit Up x 10-15 x 2
Conditioning- Odd Minute- Max Rep Heavyrope for 30 seconds. Even Minute Max rep Wallballs for 30 seconds. 12 minute total.
Deadlift x 50-55% x 2 x 6 (maintain good form but should be explosive as possible)
Eccentric Isometric Goblet Squat x 10 x 3 (5 sec eccentric, 3 sec isometric, explosive concentric) .
Bent Over Row x 8-10 x 2
Plank x 1 min x 3 (1min rest between)
Conditioning- 30 Box Jumps/Step Ups 24/20, Row 250, 20 KB swings, Row 250, 30 Box Jumps/Step Ups.
At 0:00 3 Rounds for time- 20 Thrusters @ 75/55, 10 Toes To Bar.
At 7:00 3 Rounds For time- 15 Thrusters @ 95/65, 10 Toes To Bar
At 14:00 3 Rounds For time- 10 Thrusters at 115/75, 10 Toes To Bar.
Tuesday- Teams and Twosomes
In teams of 2 or 3
A) 7 Minutes Max Hang Power Snatch @ 95/65. Partners MUST switch on every drop. Athletes can hold the bar at the hang or overhead at no penalty, but no stacking in the hip, back rack or setting the bar down without changing partners. Score is total reps.
B) 7 minutes Max Length Sled Push @ +90/+45. Partners can switch as often as they like.
C) 7 minutes Row for max calories. Switch as often as you like.
Shoulder Press 10-8-6-4-2
Deadlifts from a 3″ block (deficit)
Thursday- Olympic Focus
A) Clean Drills 12 minutes. Video will post later in the week. Please take the time (typically 2 minutes) to watch them when that happens.
B) Find a heavy single in the Clean.
C) 30 Squat Cleans for time @ 75 % of B. If your efforts at a heavy single were legit, and you push hard here, this should be very tough.
Friday- Long Duration
3 Rounds for time
40 KB Swings 24/16
30 Wallballs 20/14
10 Burpee Box Jumps 24/20