Week 12

The is a deload week before going into a peak performance phase.

Session #1

Strength:

1) Back squat: Work up to a heavy single in 10 reps or less.

*This is not a 1 RM or max out attempt. It is a heavy single for the day. Reps should look something like 3-2-1-1-1-1-1.

Work Capacity: Complete 4 rounds of:

-400m sprint

-Rest 2 minutes

-200m sprint

-Rest 90 seconds

100m sprint

*Rest 2-3 minutes

Core: 3 rounds:

-3x Static hold back extensions (barbell or AHAP. 10 second hold at full extension or parallel to ground)

-Rest 60-90 seconds

-5-10x standing evil wheels

-Rest 60-90 seconds

Session #2

Strength: 5 rounds (10 minutes) – EMOM, complete:

-Odd minute: Overhead squat: 5x reps (Work up to a heavy set of 5 for the day)

-Even minute: max rep strict muscle up + max rep muscle up (Do not drop off the rings when you transition into kipping muscle ups)

Work Capacity: Complete 7 rounds for time:

-7x power clean (95#/65#)

-6x thrusters (95#/65#)

-5x bar facing burpees

Conditioning (Optional):

-500m row for time

Session #3

Strength:

1) Pause front squat: Work up to a heavy single in 10 reps or less.

*This is not a 1 RM or max out attempt. It is a heavy single for the day. Reps should look something like 3-2-1-1-1-1-1, with a 3 second pause in your full depth bottom position.

Work Capacity: 4 rounds – Every 4 minutes, complete:

-30x calories on rower

-20x 2-arm KB  deadlifts (70#/53#)

-10m handstand walk

Core:

-50x banded good mornings

*Not for time so use a heavy band and focus on position/form.

Session #4

Strength: 5 rounds (10 minutes) – EMOM, complete:

-Odd minute: 5x muscle clean (Work up to a max in the day in the 5 rounds)

-Even minute: 5x max distance broad jumps

Work Capacity: Complete as many rounds as possible in 15 minutes of:

-20x calories on ski erg

-15x KB SDHP (70#/53#)

-10x KB swing (53#/35#)

-10x KB snatch, 5R/5L (35#/26#)

Conditioning (Optional): “Death by suicide sprints”: EMOM, for as long as possible, complete:

-1x 10m suicide sprint

*Each minute, add 1 10m length. So, the second minute you will sprint 10m, touch the line, turn around and sprint back 10m. At third minute, you will do 3x 10m lengths, etc.