“We are all in the gutter, but some of us are looking at the stars.” -Oscar Wilde
Level 1
5×5 Bench Press
Then
100 Single unders
100 Air Squats
100 Single unders
400m Run
Level 2
Skill
Pistol Squats
Strength
DELOAD WEEK
During this week it is vital that you stick to your percentages. The weights will feel light, and that’s the point of the DELOAD WEEK. Don’t worry, we are going to hit it hard again next week.
DEADLIFT
5 reps @ 40%
5 reps @ 50%
5 reps @ 60% (no max reps this week)
Metcon
EMOTM for 5 minutes
2x Snatches 115/75
10x Hand Release Push ups
REST 2 MINUTES
EMOTM for 5 minutes
4x Thrusters 115/75
8x Hand Release
Competition
A.
Four sets of:
Jerk Balance x 3 reps
Rest as needed
This is skill work – don’t worry about the loading, just begin to focus on aggressively stepping your front foot into position on your jerk.
(Thanks to Catalyst Athletics for the excellent Jerk Balance demo video.)
B.
Six to eight sets of:
Split Jerk x 1 rep @ 80-90%
Rest as needed
C.
Three sets of:
Muscle-Ups x Max Unbroken Reps
Rest 30 seconds
Weighted Stationary Dips x 5 reps
Rest 30 seconds
Weighted Stationary Dips x 5 reps
Rest 30 seconds
Stationary Dips (Bodyweight Only) x Max Unbroken Reps
Rest 30 seconds
Row 500 Meters @ 85-90% pace
(work on speed start, followed by perfect mechanics)
Rest 2-3 minutes
