“Sometimes you wake up. Sometimes the fall kills you. And sometimes, when you fall, you fly.” -Neil Gaiman
Level 1
7×5 Pull ups
:45 Plank
Then
4 rounds of
15 Push ups
200m run
15 KB swings
Level 2
Skill
3 minutes Double Unders
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.
BACK SQUAT
5 reps @ 40%
5 reps @ 50%
5 reps @ 60% (no max reps this week)
METCON
50x Wall Balls
40x Double Unders
30x KB Swings 53/35
20x Walking Lounges
10x Shoulder to Overhead 75% BW/ 50% BW
Competition
A.
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes between sets
Make these as heavy as you can handle, but keep your rest strictly at 10 seconds between singles.
B.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.
C.
Complete as many rounds and reps as possible in 6 minutes of:
185/135 lb Power Clean x 3 reps
30″/24″ Box Jump x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
Rest exactly 4 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 4 minutes of:
185/135 lb Shoulder to Overhead x 2 reps
24″/20″ Burpee Over the Box x 4 reps
Pull-Ups x 6 reps
