It’s deload week! We’re taking the weights down and letting our bodies recover from going for the heavy weights and the hard workouts last week. We won’t be using training maxes this cycle. All of the percentages for all of your lifts should be off of your conservative, goal 1RM that applies to you right now.
You can also think of this week as a transition week. We are going to be trying out a different way of lifting, especially for our Squat, Bench Press, Deadlift, and Shoulder Press. This week will give us a chance to try out this new format while the weights are still somewhat lighter.
MONDAY
WEIGHTLIFTING
(CN Pull + HGCN + CN) + 2 JK
5 sets @60, 60, 60, 65, 65% on a 2:30 INT
*off of conservative, goal 1RM
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odd”) 1:00 athlete’s choice skillwork
“even”) 10 DB Devil Cleans
*goal: can go up in weight but not back on DBs; this is the first time we are doing this movement, learning how to move well is the goal
SUPPLEMENTAL TRAINING
SN High Pull 6×3 @60, 60, 60, 65, 65%
TUESDAY
WEIGHTLIFTING
BN 6 sets on a 2:30 INT
3×1 @70, 75, 80%, 3×3 @64, 68, 72%
*use conservative, goal 1RM based on your most recent 1RM/heavy single as your 100%
**yes these are unusual percentages; yes you can do them; yes your calculators work for numbers that don’t end in 0 or 5; yes it’s worth it to be precise; I believe in you.
BKSQ -or- FRSQ6 sets on a 2:30 INT
3×1 @70, 75, 80%, 3×3 @64, 68, 72%
*use conservative, goal 1RM based on your most recent 1RM/heavy single as your 100%
**yes these are unusual percentages; yes you can do them; yes your calculators work for numbers that don’t end in 0 or 5; yes it’s worth it to be precise; I believe in you.
SUPPLEMENTAL TRAINING
3 sets:
10 Lat Pulldown (choose grip)
10 Incline DB BN
3 sets:
10 RDL
10 Glute Bridge -or- Hip Thrust
WEDNESDAY
CONDITIONING (aerobic capacity)
AMRAP 32:
800m Run
1000m/800m Row
48 Single Unders + 16 Alternating V-Ups + 8 Inch Worms
*goal: move at a pace and choose weights that allow you to stay consistent for the entire workout – try to finish a round in roughly the same amount of time every time; heart rate should stay between 65-85%
SUPPLEMENTAL TRAINING
Choose between:
15 min for a lift/accessory work
15 min skill work
15 min mobility
THURSDAY
WEIGHTLIFTING
SN Pull + HGSN + SN + OHSQ 5 sets @60, 60, 60, 65, 65% on a 2:30 INT
*off of conservative, goal 1RM
CONDITIONING (practice) – EMOM 15:
min 1) 12 (6/6) SA DB OH Lunge
min 2) 4-6 Strict Hanging Leg Raise
min 3) :30 Plank -or- Rest
*goal: can go up in weight but not back; focus on control and ROM for leg raises; if 6 is too easy, do negative at a tempo
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries
SUPPLEMENTAL TRAINING
JK 5×2 @60, 60, 60, 65, 65%
FRIDAY
WEIGHTLIFTING
PR 6 sets on a 2:00 INT
3×1 @70, 75, 80%, 3×3 @64, 68, 72%
*use conservative, goal 1RM based on your most recent 1RM/heavy single as your 100%
**yes these are unusual percentages; yes you can do them; yes your calculators work for numbers that don’t end in 0 or 5; yes it’s worth it to be precise; I believe in you.
CONDITIONING (training)
A+B Partner Workout, AMRAP 20:
A) 60/48 Cal Row
B) 2 Rds: 16 RKBS(55/35 lbs) 8 Pull Ups + 4 HSPU
*goal: consistent pace on rower; try to pick movements and weights on B that allow you to do as big of sets as possible
SUPPLEMENTAL TRAINING
3 sets:
10 SA Seated Cable Row e/s
10 DB Lat Raise
SATURDAY
WEIGHTLIFTING
DL 6 sets on a 3:00 INT
3×1 @70, 75, 80%, 3×3 @64, 68, 72%
*use conservative, goal 1RM based on your most recent 1RM/heavy single as your 100%
**yes these are unusual percentages; yes you can do them; yes your calculators work for numbers that don’t end in 0 or 5; yes it’s worth it to be precise; I believe in you.
CONDITIONING (training) – EMOM 30:
min 1) 10 Box Jumps (24/20″)
min 2) 2 Wall Walks
min 3) 10 Ring Rows (make more difficult with feet elevated if needed)
min 4) 10 RDLs
min 5) 10 Weighted Sit Ups
min 6) 20-50 Single Unders
*goal: full ROM and control on each movement; compare RDL weights to 7/20/24
SUPPLEMENTAL TRAINING
3 sets:
10 Reverse Lunges e/s
30 Standing Calf Raise (10 toes in, 10 toes out, 10 toes straight
