Deload, testing & A Week's Worth of Extra WORK!!

Competition Class

Strength

E2M10M

E2M10M

5 Front Squats @ 65-70%

 

6 Rounds 1min work: 1min rest

RD1, RD3, RD5

10 KBS 53/35

AMRAP Burpees

 

RD2, RD4, RD6

10 KBS 53/35

AMRAP Thrusters
Rx = RD1-95/65, RD2-75/55, RD3-45/35

 

 

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3 Rounds

5 Ring Swings

4 Floor Kip Transitions

3 Kipping Ring Dips

 

TEST:
Max UB Strict MU
Rest as needed
Max UB Kipping MU

 

9min EMOM

min1: 1 high hang clean & jerk @ 60%

min2: 1 hang clean & jerk @ 60%

min3: 1 clean & jerk @ 60%

Repeat with 65% & 70%

 

Week's Worth of Extra WORK

 

Extra Conditioning:

A. Run 5km

B. 10x15sec all out, 1:45 moderate Assault Bike

C. E3M15M Row 35/25cal all out - slow row recovery

 

Extra Upper Body Strength:

A. 10min EMOM. o: 8 ring push-ups, e: 8 ring rows

B. 20RM Bench Press ( 60-65% 1RM) +2x15 Chin Ups (banded if needed)

C. 10min EMOM: 5 BB strict press + 20sec C2B hold

 

Extra Lower Body Strength

A. 3 sets of 16 alt goblet side lunges

B. 4x3 Fronts Squats (HAP)

C. 3x12 alt back rack step-ups 24/20 (HAP)