Author: The Black Book

Deload week

15 minutes of,
300m run
14 db overhead walking lunges
14 back extension

15 minutes of,
50m kb rack carry
50m sprint

15 minutes of,
20 grasshoppers
20 calories row

Deload week

Clean & Jerk
Skill work

-Muscle cleans + presses
-Power cleans + power jerks
-Squat cleans + split jerks

Deload week

On the minute for 30 minutes
1. 8-4 burpee
2. 10-6 toes to bar
3. 12-8 wallball 20/14
4. 14-10 kettlebell swing 24/16
5. rest

Deload week

Skillwork
handstand walk

4 rounds:
2 minutes of row erg
2 minutes of ski erg
1 minute handstand walk / bear crawl
1 min rest

Deload week

For quality:
20-18-16-14
One-legged dumbbell deadlift
One-arm ring row
Box step-ups
10 Hinge row / Lat flyes between sets

Deload week

Muscle-up skillwork

Chicken wing clinic

3 sets of:
hips to rings
then,
icecream maker
then,
ring push-ups with lockout for 2 seconds

Every minute on the minute for 15 minutes,
3 power clean
3 front squats
3 jerks

at 50-60% 1RM clean & jerk

Snatch pull + squat snatch
Build up to a daily 1 RM

drop down to 85-90%
5 sets of snatch pull + squat snatch

For time:
100 double-under
100 kb swing 24/16
80 calories row
80 push-ups
600 m run
60 thruster 45/30