De-load Test Week

Deload

Monday:

Warm up/Pre-Hab

3 rounds 

12 Glute bridge w/ sand bag

10 Empty BB supinating row w/5sec hold at top

8 Empty BB squat jump on 2 plates 

Strength:

Snatch:

Work up to a single at 85%

Strict Pull up

1 x ME

Tuesday 

Warm up/Pre-Hab

3 rounds 

12 Single Glute bridge w/ sand bag

10 Single band pull down w/ 5sec hold at bottom

8 single leg box jump 12in

Skill:

3 rounds not for time

3 Green band in rings MU 

4 GHD sit up

3 MU transition w/ feet on box

Ring MU 

1 x ME

EMOTM for 10min

2 Bar MU 

Wednesday 

Warm up/Pre-Hab

3 rounds 

12 Banded good morning 

10 Upside down KB press 15

8 Empty BB squat jump on 2 plates 

Clean and Jerk 

Work up to a HS @ 85%

HSPU

2min ME 

Thursday:

Rest 

Friday

Warm up/Pre-Hab

3 rounds 

12 Kang squat w/BB

10 Empty BB supinating row w/5sec hold at top

8 Empty BB squat jump on 2 plates 

Strength:

Max Snatch

6 attempts past 90%

Max Clean and Jerk

6 attempts past 90%

Saturday 

Warm up/Pre-Hab

3 rounds 

12 Glute bridge w/ sand bag

10 Empty BB supinating row w/5sec hold at top

8 Empty BB squat jump on 2 plates 

Max Back Squat