Deload week 2-7.03.20
Day 1
Power
Squat Snatch
10 rep @ 50%
8 rep @ 52,5%
6 rep @ 55%
4 rep @ 57,5%
2 rep @ 60%
Work Capacity
For Time
50 Cal Row
40 Pull ups
Then…
3 Rounds of
10 DB Thrusters 22,5/15
10 Burpee over the DB
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Day 2
Strength & Strength Endurance
Strict Press
3×6 @ 70%
For Time
50 Strict HSPU
Work Capacity
10′ AMRAP
100 DU
40 Push Ups
30 T2B
20 KB Swings 24/16
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Day 3
Power
Power Clean
10 rep @ 60%
8 rep @ 62,5%
6 rep @ 65%
4 rep @ 67,5%
2 rep @ 70%
Work Capacity
6 Complex @ 50% of C&J
Rest 1:30″
6 Complex @ 60%
Rest 1:30″
6 Complex @ 70%
*2 Box Jump over after every complex
(Complex:1 Squat Clean + 3 Front Squat)
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Day 4
Rest Day
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Day 5
Strength & Strength Endurance
Back Squat
3×6 @ 70%
For Time
15 Ring MU
Work Capacity
15’AMRAP
30 Box Jumps
30 DB Clean&Jerk 22,5/15
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Day 6
Power
Push Jerk
10 rep @ 60%
8 rep @ 62,5%
6 rep @ 65%
4 rep @ 67,5%
2 rep @ 70%
Capacity Capacity
30′ EMOM
Even: 12/10 Cal Row
Odd: 12 Burpees
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