‘Deload Week’

Gymnastic Strength

Warm up

2 rounds of

12 Push up

6 Burpees

3 slow pull up

 

*then review of doing good Sumo Deadlift High pull

Sumo Deadlift High pull

5-5-5-5-5

*go unbroken, if broken, re-do the set with reduced weight

Bench Press

8-8-8-8-8

*constant weight at 65-70% of RM

 

METCON

Warm up

Dynamic Stretching

Deload week

Partner Workout (2 people/team)

You go I go, one person working at a time

For time :

 

2 rounds of 

800 m run / 20 laps

 

then,

8 rounds of

400 meter run /13 laps

 

then,

12 rounds of  

200 m run / 7 laps

 

*Try to get faster as each distance gets shorter.