WEEK OF 190429-190505 - DELOAD

MONDAY 190429

STRENGTH:  Back squat. 3 x 5 @ RPE 6

Athletes will work for 15 minutes to complete 3 sets of 5 reps @ RPE 6.  This is a deload week so athletes should focus on moving well above all else.  NO TEMPO THIS WEEK!

METCON:

3 Rounds For Effort:

:60 Max calorie assault bike

200 ft. Farmer’s carry @ RPE 8

21 Wall balls @ 20/14#

Rest 2-3 minutes between rounds

20 minute time cap!

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TUESDAY 190430

METCON: 

6 Rounds For Quality:

5 Power cleans @ RPE 7-8 **

7 Strict dips @ challenging **

REST :90 to 2 MINUTES BETWEEN ROUNDS

POWER CLEANS: Athletes should choose a weight that will challenge them technically but not be impossible.  The goal today is 30 reps with perfect form.

STRICT DIPS: Athletes May add weight, pause, tempo or any combination to increase difficulty.  They should only perform 7 reps, however the intensity of these 7 reps should be ~RPE 7.

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WEDNESDAY 190501

“TECHNICAL CINDY” 

AMRAP 20 minutes:

5 Pull ups **

10 Push ups **

15 Squats **

**INTENT: Athletes should prioritize movement quality above volume.  We encourage athletes to discuss with their coaches any and all modifications to the workout volume that may be needed.  

PUSH UPS: Position is key, so Athletes should use a yoga block on elevate the push ups to help ensure technique and form are maintained. Rep counts should also be scaled to ensure quality.

PULL UPS: Bands are highly encouraged.  Although the rep count seems small, this adds up over time!

AIR SQUATS: Athletes should focus on maintaining an upright torso and full lockout.  If plates under the heels need to be used to help build capacity, athletes should use these from the start!

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THURSDAY 190502

STRENGTH:  Overhead squat. 3 x 5 @ RPE 6

Athletes will work for 15 minutes to complete 3 sets of 5 reps @ RPE 6.  This is a deload week so athletes should focus on moving well above all else.

METCON:

EMOM 12 minutes:

EVEN: 15 Russian KB swings @ RPE 7

ODD:  :30 Box tuck hold @ BW **

**Athletes should discuss with their coach about how to modify for the appropriate stimulus.

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FRIDAY 190503

STRENGTH:  Bench Press. 3 x 5 @ RPE 6

Athletes will work for 15 minutes to complete 3 sets of 5 reps @ RPE 6.  This is a reload week so athletes should focus on moving well above all else.  NO TEMPO THIS WEEK!

METCON:

Every 3 minutes for 18 minutes:

1:00 Max effort assault bike @ G3

2:00 Recovery @ G4 

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SATURDAY 190504

METCON:

2 Rounds For Time:

18/15 Calorie ski

6 Box jump overs @ 24/20”

400 meter sprint

REST UNTIL RECOVERED

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SUNDAY 190505

METCON:

AMRAP 12 minutes:

12 DB Front squats @ RPE 6 **

55 Double unders

12 Slam balls @ 50/30#

55 Double unders 

**Athletes may use double KB’s as well if they prefer.