This is deload week. We will be dropping off the intensity and volume this week to give you a chance to recover before we move onto the next block of training.
Remember to bring your notebook to record your weights that you lifted and how many reps you managed to do on your last set.
This week we are working at 60%
monday 24
strength
squat 2×5 + 1×5+ (2-3 mins rest)
shoulder press 2×5 + 1×5+ (2-3 mins rest)
tri-set: 3 sets
pull ups x5 / split squats x5el / deadbugs x12
intervals
row 250m x3 60s rest between set
tuesday 25
10-10-10-10-10
Clean high pulls
17 minute amrap
7 KB swings 32/24kg / 20 cal row/ 25 burpees
wednesday 26
strength
snatch 3×3 (2-3 mins rest)
deadlift 2×5 + 1×5+ (2-3 mins rest)
triset: 3 sets
ring dips x5 / hip thrusts x10 / plank 30s
tempos
run 400m x3 60s rest between sets
thursday 27
8-8-8-8-8-8-8-8
push press
5 rounds for time
8 pull ups/ 8 thrusters 42.5 kg
friday 28
strength
squats 2×5 + 1×5+ (2-3mins rest)
bench press 2×5 + 1×5+ (2-3mins rest)
triset: 3 sets
pull ups x5 / walking lunges x20 / ab role outs x6
intervals
bike 500m x3 60s rest between sets
saturday 29
10-8-6-4-2-1
sumo Deadlift
Card game
hearts- 10 DB snatches/ diamonds- 20 push ups/ spades- 30 air squats/ clubs- 400m run
sunday 30
session to be decided by coach