DELOAD WEEK IS HERE!
Those not doing WOD JAMz: take an extra rest day this week and follow class programming! You have been going hard these last few weeks. Take it down a notch.
WOD Jamz competitors: If you MUST do the metcons this week, go lighter, less rounds or at a slower speed.
Recommended: Some light team practice, and hitting a piece from below each day, with the addition of getting a few reps of OHS from the ground in around 85% of what you hope to hit competition day. Do the strength, and skill, then call it a day. Stop all work Wed or Thurs. Rest, Stretch, Focus.
Pick one of the following per day:
Snatch; warm up, then 3 sets of 1 @ 85%
Back squat; warm up, then 3 sets of 5 at 70%
Clean and jerk; warm up then 3 sets of 1 @ 80%
Front Squat; warm up, then 3 sets of 2 @ 75%
Deadlift; warm up then build to 90% of 1rm, then one drop set of 5 reps at 75%
Pick one of the following per day:
40' of HS walking
30 toes to bar
25 pull ups
2min plank
easy 1k row (4+ min pace)
squat mobility work
Those not doing WOD JAMz: take an extra rest day this week and follow class programming! You have been going hard these last few weeks. Take it down a notch.
WOD Jamz competitors: If you MUST do the metcons this week, go lighter, less rounds or at a slower speed.
Recommended: Some light team practice, and hitting a piece from below each day, with the addition of getting a few reps of OHS from the ground in around 85% of what you hope to hit competition day. Do the strength, and skill, then call it a day. Stop all work Wed or Thurs. Rest, Stretch, Focus.
Pick one of the following per day:
Snatch; warm up, then 3 sets of 1 @ 85%
Back squat; warm up, then 3 sets of 5 at 70%
Clean and jerk; warm up then 3 sets of 1 @ 80%
Front Squat; warm up, then 3 sets of 2 @ 75%
Deadlift; warm up then build to 90% of 1rm, then one drop set of 5 reps at 75%
Pick one of the following per day:
40' of HS walking
30 toes to bar
25 pull ups
2min plank
easy 1k row (4+ min pace)
squat mobility work