This will be our final “deload” week of cycle 2 within the 2020-21 programming calendar. I’m sure it has come at a much needed time for many of you! I know you are feeling extra sore and tired, which is exactly why we “deload”. This way you can recover and work more efficiently towards those gains. Take it easy this week. Just focus on moving efficiently… because next week it’s time to test again!
Fitness – Strength – Community
WARM UP:
400 M. Run
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
10 Split Jerk Presses
5 Hang Split Clean
Then:
Mobility
WIN
LIFT:
Split Jerk Technique Work (No more then 95 lbs.)
Jerk Steps
3 x 3
*Take the bar from the rack and drive forward with your front leg only. When you receive your back heel should be up. You are essentially stepping into your position working your drive under the bar.
Then:
Split Cleans with Jerk back foot lead
3 x 3
*Place the BB at the mid-thing position. Pull from the hang working on driving the back foot back into the Split Jerk catch position.
**Work Back foot then Front foot speed and placement.
WOD:
“CINDYISH”
AMRAP 20
5 Pull Ups
10 S20 (95/65) (75/55)
15 Burpees
FIT
LIFT:
Strict Press
3 x 10
*Build
**Rest as needed
WOD:
AMRAP 20
5 Push Ups
10 Weighted Sit Ups (45/25)
15 Air Squats
AT HOME
LIFT:
Weighted Push Up
3 x 10
*Build with what you got
WOD:
AMRAP 20
5 Push Ups
10 Weighted Sit Ups (45/25)
15 Air Squats
