Deload week 30-4.1.20

Day 1

Power

Squat Snatch
2 @ 60% of 1RM
2-2 @ 65% of 1RM
2-2-2 @ 70% of 1RM

Work Capacity

10-9-8-7-6-5-4-3-2-1
Overhead Squat 40/30
HSPU

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Day 2

Strength

Back Squat
2 @ 60% of 1RM
2-2 @ 65% of 1RM
2-2-2-2-2 @ 70% of 1RM

Work Capacity

For Time
50 Wall Ball 9/6
40 C2B
30 Cal Row
20 Front Rack Double DB Lunges 22,5/15
100 DU

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Day 3

Rest

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Day 4

Power

C&J
2 @ 65% of 1RM
2-2 @ 70% of 1RM
1-1-1 @ 75% of 1RM

Work Capacity

AMRAP 4′
6 T2B
6 Burpees

rest 2″

AMRAP 4′
6 Bar MU
6 Burpees

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Day 5

Strength

Deadlift

2 @ 70% of 1RM
2-2 @ 75% of 1RM
1-1-1 @ 80% of 1RM

Work Capacity

15′ AMRAP
25 Sit ups
20 S. DB STOH (10 per arm) 22,5/15
15 Russian KB Swings 32/24
10 Box Jumps

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Day 6

Strength

Strict Press
2 @ 70% of 1RM
2-2 @ 75% of 1RM
1-1-1 @ 80% of 1RM

Work Capacity

With a Partner

For Time
50 Deadlift 80/50
400 mt Partner Run
40 Deadlift 80/50
400 mt Partner Run
30 Deadlift 80/50
400 mt Partner Run
20 Deadlift 80/50
400 mt Partner Run
*2 Synchro Burpee over the bar on every break/switch of the Deadlift