Week of 2016.09.12 – 2016.09.17 (Deload Week)

After last week's aggressive schedule of strength and metabolic testing, this is a deload week. Keep weights and intensity moderate, and take an extra rest day – or come to Open Floor to mobilize and stretch!

MONDAY

10 minutes of gymnastic skill
Handstand push-ups and handstand play

Every minute on the minute for 20 minutes:
Minute 1: 3 hang power snatches (75% of max / speed-based)
Minute 2: 40 double-unders
Minute 3: 30-second overhead hold (same weight as snatches)
Minute 4: 20- to 30-second L-sit hold on pull-up bar

TUESDAY

A. Speed back squats, 3 reps x 8 sets; rest 60 seconds between sets
65-75% of max; fast reps, no grinding

5 sets of 1-minute work, 30-seconds rest:
5 pull-ups
7 burpees
10 air squats
Start each set where you left off on previous set

WEDNESDAY

A. Turkish get-ups, 3 left / 3 right x 4 sets; rest 60 to 90 seconds between sets
B. Kettlebell windmills, 5 left / 5 right x 3 sets

"Tail-Pipe"
With a partner, 3 rounds each for time:
P1: 250-meter row
P2: Kettlebell front rack hold (53 lb. / 35 lb.)

THURSDAY

A. Speed deadlifts 2 reps x 8 sets; rest 60 seconds between sets
65-75% of max; fast reps, no grinding

Every minute on the minute for 18 minutes:
Even minutes: 6-10 push-ups
Odd minutes: 3 left / 3 right single-leg strict toes-to-bars or 6 regular toes-to-bars

FRIDAY

A. Forward lunges, 6 left / 6 right x 4 sets (moderate weight)
B. Rope climb practice

Every minute on the minute for 10 minutes:
Even minutes: 1-2 rope climbs
Odd minutes: 5 left / 5 right pistol squats

SATURDAY

In teams of 3, as many rounds and reps as possible in 30 minutes of:
400-meter run as a team
30 dumbbell thrusters (35 lb. / 25 lb.)
30 burpee box jumps
60 Russian-style kettlebell swings