Author: The Black Book

Deload week

muscle-up skills & strength work

Deload week

Every 6 minutes for 3 rounds:
run 600
12 deadlift
9 hang clean
6 push jerk
42,5/30

Deload week

For time with a partner following one another,

20-18-16-14-12-10-8-6-4
calories on erg
double-unders
hollow rock

Deload week

For time alternating rounds with a partner,
10 rounds:
5 push-up
10 ring row
15 squat

This is part of a six week progression to develop pull-ups and squat.

As many rounds as possible with a partner in 10 minutes of,
15 calorie row
21 double-under

Rest 5 minutes

As many rounds as possible with a partner in 10 minutes of,
15 deadlift 80/55
21 wallball

Participants start from different movements and switch when both completed.

Cluster 1 RM of the day

then at 90% of the 1RM cluster
5 sets of,
1 cluster
2 hang cleans
3 power cleans

rest as needed between sets

“Moore”

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Score is total number of handstand push-ups completed for each round.

6 rounds for time:
6 thruster
9 hang squat clean
12 power clean

42,5/30

For time:
2k erg
30-20-10
alternating kettlebell/dumbbell snatch
sit-up

You choose the weight for the kbs/dbs.

10 rounds for load:
5 weighted pull-up
5 tempo back squat 40%from 1RM front squat

tempo is 33×1

This is part of a six week progression to develop pull-ups and squat.