Author: The Black Book

Deload Week

Seated box jump
7×2

15 min AMRAP of,
1 Skin the cat
1 min Accumulate Squat hold
1 min Accumulate Push-up top position hold

Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

Compare your score

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Deadlift
5×2 build up

5 ME sets of Weighted pull-ups @70% from 1RM
20m handstand walk between sets

5 Rounds every 60 seconds:
1st set Power Clean + Push Jerk
2nd set Hang Clean + Power Jerk
3rd set Clean + Jerk
4th rest

Every 30 seconds for 4 rounds:
1st 10 Box jump 24/20″
2nd 10 Jumping pull-up
3rd 10 Kettlebell swing 24/16
4th 10 Walking lunge
5th 10 Knees to elbows
6th 10 Push press 42,5/30
7th 10 Back extensions
8th 10 Wallball 20/14
9th 10 Burpee
10th 10 Double-unders

4 Rounds:
Row 2 min as many calories as possible
2 min to complete
maximum of 8 Power cleans @82,5%

Score is calories rowed and total weight power cleaned

Back Squat
5-5-5-5-5

60 Strict Ring dips
Partition reps as needed
Time is not a factor

Weighted Pull-up
Find 5 RM for today

For time:
1 Mile Run
30 Hang Clean & Jerk 40/30
1 Mile Run

Compare your score

Deadlift
5 x 3

12 min AMRAP of,
20 Waiter weighted lunge 24/16
20 Ring row
20 Back extension

Tall Snatch
5 x 2

Snatch balance
5 x 2, 2 x 1

Hi hang snatch
5 x 2, 2 x 1