Week 8

Deload Week

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 50-40-30-20-10 reps for time of:

-Ski Erg (Calories)

-KB swing (70#/53#)

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

-10x evil wheels

-Rest 60-90 seconds

Session #2

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

-Odd minute: 2x Split jerk (Work up to a heavy double. Take from the front and use blocks or a rack)

-Even minute: max rep unbroken muscle up (Bar or Ring)

Work Capacity: Complete the following for time:

-50x 1-arm DB snatch, alternating (50#/35#)

-25x strict ring dip

-50x 1-arm DB clean and jerk, alternating (50#/35#)

-25x strict chin ups

Conditioning (Optional):

-10 minute run for max distance

*At 10 minutes, turn around and make it back in under 20 minutes (I.E.: Negative split)

Session #3

Strength:

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

* Same protocol as Monday’s strength. 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.

2: 10 rounds – EMOM, perform:

-1x 20m prowler push (Medium – Heavy weight)

Work Capacity: 5 rounds – Every 4 minutes, complete:

-10x hang squat clean (135#/95#)

-100m sprint

*Break in 4x 25m, or 2x 50m, suicide sprint if needed

Core: For quality reps, not time:

-30x barbell Turkish get ups

Session #4

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

-Odd minute: 3x bench press (Work up to a heavy set of 3)

-Even minute: :45 second AMRAP rope climb (15ft)

*Go legless, if possible.

Work Capacity: Complete the following for time:

-30x deadlift (185#/125#)

-30x calorie row

-30x overhead squat (95#/65#)

Conditioning (Optional): 6 rounds:

-50m sandbag hill sprint (you choose the weight)

-Rest as needed

*50m is a guideline…use the steepest, most intense hill you have access to.

Session #5

Rest Day/Active Recovery day

*For the deload weeks, we will stick with a solid 4 days of training.  Your weekend should consist of rest and/or active recovery to ensure you are going into Monday ready to hit the next 3 week phase with intensity.