‘Deload Week’
Gymnastic Strength
Warm up
Row 500 m
2 rounds of
10 Good morning
3 Slow Pull up
*then practice specific technique for Deadlift
Deadlift
6-6-6-6
*constant weight at 70-75% of RM
Weighted Pull up
5-5-5-5-5
*go unbroken, if broken reduce the weight and re-do
METCON
Warm up
2 rounds of
1 mins of single under
10 secs of double unders
Deload week
Flight Simulator
Advance
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders
Intermediate
5-10-15-20-25-30-35-30-25-20-15-10-5
Unbroken Double-Unders
Beginner
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken single unders