Workouts

**DELOAD WEEK**

General Warm Up

x20 mountain climbers
x10 single leg hinge/ leg
x10 cossack squat/ leg
x10 lying y, t, m, swimmers
-30s deadbug hold
x2
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2 sets of 5 reps each with an empty barbell-
-rdl
-kangaroo squat
-back squat
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Back Squat
5 sets of 1 reps, 90% of last week's heaviest set
*rest at least 2 minutes between each set. Move quickly and deliberately throughout your ascent trying to pop the bar off of your shoulders.

W/ a partner:

10-20-30
alt. partner clean and jerk


20-20-20
synchro bar facing burpee
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open: (185/ 135 - 135/ 95 - 95/ 65)
fitness: (135/ 95 - 95/ 65 - 65/ 55)
movement: (65/ 55)

General Warm UP
x20 pass through
x20 supine pass through
x20 wrist rotations both directions
x10 forearm stretch fingertips facing towards you
x10 forearm stretch fingertips facing away from you
x10 forearm stretch rotations fingertips facing away from you
x20 scap push ups
x10 yoga push up
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Handstand Skill Practice

i)
Free standing handstand hold practice; practice kicking up into a handstand and holding still in one place, align your body in the same way you would during the walk walks, come back down under control
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ii) Box pike push up (scale back to gymnastics push up if necessary) :3 sets x 3-6 reps, (1111 tempo)
*INCREASE each set 1-2 reps from last week*
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Rope climb Practice:

10 minutes of coach led practice with the leg lock for the rope climb.


20-minute EMOM:

minute 1). 1 standard rope climbs *leg lock focus*
minute 2). 12-16 toes to bar
minute 3). 1 standard rope climbs *leg lock focus*
minute 4). 12-16 GHD hip-extensions

**DELOAD WEEK**

General Warm UP
30' of each dynamic stretch:
-spider man lunge
-crab walk
-knee hugs
-standing pigeon
-high kick toe touch
-pogo hops
-high knees
-forward skips
-skips for height
-skips for distance
-air squat to broad jump
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10 reps of each with an empty barbell-
-back squat
-behind the neck snatch grip press
-snatch grip rdl
-tall muscle snatch
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Skill Practice

i).
Snatch balance; 4x2 *pause in the bottom
-rest 30s between sets-
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ii). (optional complex)
*use the following complex to help you build towards your working weight if you desire*

3-4 sets of:
x1 - 3-pause snatch pull (1" off ground, below knee, high hang)
x1 - 2-pause power snatch + overhead squat (below knee, mid thigh)
x1 - squat snatch
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Snatches

6 sets of 1 rep, 90% of last week's heaviest set

*drop and reset each rep so that you can reinforce a proper set up and pull from the ground*

Every 5 minutes for 4 rounds:

x6 step back lunge + dynamic step up / side*
-200 meter run
-90 second C2 bike sprints, 10/8 damper setting

*This movement is intended to be loaded. Select a method that is most comfortable for you while allowing you to challenge yourself during the set. Show control at the top of each rep before returning back to the beginning.

Option to perform the posted CP for the day after the conditioning

W/ one kettlebell:

5-10-15-20-25-30

-goblet squat
-single arm kettlebell push press
-kettlebell swing

-rest 30 seconds between each new round-

*Push presses are total reps each round. If you are bothered that the reps on each arm are uneven every other set, then remember which arm you ended on during your previous set and pick up where you left off

**DELOAD WEEK**

General Warm Up

30' of each -
-sampson lunge
straight leg bear crawl
-knee hug
-standing pig
-side lunge
-side shuffles w/ arm swing
-carioca
-forward skater jumps
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10 reps of each with an empty barbell -
-front squat
-strict press
-clean grip rdl
-rack delivery
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Skill Practice

i).
High Hang Squat Cleans; 4x3 *pause in the catch
(start with an empty bar and add 0-10 pounds per set)
-rest 30s between sets-
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ii). (OPTIONAL COMPLEX)
*Use the following complex to help you build towards your working weight if you desire*

3-4 sets of:
x1 - 3-pause clean pull (1" off ground, below knee, high hang)
x1 - 2-pause power clean + jerk (below knee, mid-thigh)
x1 - squat clean + jerk
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Clean & Jerks

6 sets of 1 rep, 90% of last week's heaviest set

*drop and reset each rep so that you can reinforce a proper set up and pull from the ground*

For time:

x15 chest to bar pull-up
x15 overhead squat
x30 echo bike calories
x12 chest to bar pull-up
x12 overhead squat
x24 echo bike calories
x12 overhead squat
x12 chest to bar pull-up
x30 echo bike calories
x15 overhead squat
x15 chest to bar pull-up
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open: 115/ 85 lbs.
fitness: 85/ 65 lbs, pull-ups
movement: 45/ 35 lbs, ring rows