DELOAD WEEK
3 Position Tall Clean
3 Sets
3 Position Tall Cleans @7/10 RPE
*Positions are 2in, 6in & full squat.
Power Clean
10 Sets (New set every minute)
1 Power Clean 70-80% 1RM Power Clean
Clean Deadlift
3 Sets
3 Clean Deadlift @100+% 1RM Clean Deadlift
*All reps done as singles.
Bench Press
5 Sets
3 Bench Press
*Rest as needed between sets.
**Move up in weight each set. Do not exceed 80% of you 1RM Bench Press
METCON:
5 Sets
10 Bench Press (155/105)
10 Strict Pull Ups
*Rest 1:1 between sets.
5 Sets (Not for time)
10 Barbell Curl
10 Barbell Skull Crushers
*Rest 1:00 between sets.
Time Cap Each Set: 1:45
コメント