Weightlifting Strength/Speed Transitional Week – Deload
From 0-12:00:
Work up to a heavy single snatch (power or squat) for the day. Don’t expect PRs today; do what you can in 12 minutes.
From 12-16:00:
AMRAP 4: Kettlebell overhead walking lunges, 70/44 or something moderately heavy. Use 2 hands on 1 kettlebell. Goal is at least 30 unbroken reps to start.
From 16-23:00:
Work up to a heavy single clean (power or squat) for the day. Don’t expect PRs today; do what
you can in 7 minutes.
From 23-27:00:
AMRAP 4: Sets of 10 unbroken wall-balls. Only unbroken sets count. After every 10th successful rep, let the ball hit the floor, then repeat.
After-Hour Accessory Exercise
Strength: Snatch pulls, 5 sets of 3, heavy, across.
Strength: Clean pulls, 5 sets of 3, heavy, across.
After: Accessory exercise, record workout results in SugarWOD, clean/return equipment.
Before: Get an empty bar/pvc for the warmup. Check current clean/snatch 1RMs. Lifting shoes, lifting belts, knee sleeves.
