Another Glorious Deload Week
As we have closed out another strength cycle I wanted to say that I know it is easy to lose track of how far you have come on a day-to-day basis. As coaches who are watching (the small tweaks, listening to coaching cues, and your persistence) it is incredibly inspiring to see the numbers on this board (PR or not), because it shows how hard each of you are working each week. You’re all kicking @$$ … keep it up!
Items for the week…
- We will be taking a week’s break from the strength cycle with a deload week.
- Next week we will begin our press (1RM), overhead squat (%), push press (1RM), and hang power clean (1RM) strength cycle.
- We are beginning Week 2 of our Wellness Challenge … and if you are taking part look for an email tonight to recap the week and offer some tips and tricks to consider for this coming week.
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
SKILL
choice skillwork
WOD
Every 4 minutes for 6 rounds
8 thrusters (45%-50%-55%-60%-65%-70% of 1RM)
10 burpees
12/10 calorie row
SKILL
1000m row (time trial test)
WOD
18min EMOM
5 box jump overs
4 jumping lunges (L1 1-for-1; L2 2-for-1)
3 burpees to a 45# plate
SKILL
core work
WOD
7-6-5-4-3-2-1 NFT
strict handstand push-ups
strict knees-to-elbows
wall walks
strict pull-ups
burpees over parallette
strict toes-to-bars
Take a look here for a few handstand push-up modifications.
SKILL
5×5 tempo overhead squats
WOD
2 rounds
10 presses (70% of 1RM press)
10 burpee box jump overs (20/16)
1 minute rest
2 rounds
10 push presses (75% of 1RM press)
10 box jump overs (24/20)
1 minute rest
2 rounds
10 push jerks (80% of 1RM press)
10 box jumps (30/24)
SKILL
walking + climbing skillwork
WOD
1,000m row
then
28-21-15-9
hand-release push-ups
kb front squats (35/26)
then
max double unders
In the hand-release push-up video take note of how his thighs never touch the floor. He maintains midline tension through his quads, hamstrings, butt, and digging his toes into the ground … just like you would if you were doing a standard push-up.
