Weightlifting Strength – Deload Week
Push or Split Jerk
5-5-3-3-1-1-1-1-1
Work up to a difficult single
No more than 8-8.5/10 effort
Misses or fails = 50 burpees
Don’t max out today. You’ll get chance to max out soon. Trust the process. Recommend avoiding belts today. If you need a belt, you’re pushing too hard.
Weightlifting/Gymnastics Conditioning, Short-Mid-Duration
“Jump Street”
5 Rounds for time,
1 rope climb
8 shoulder-to-overhead
8 box jumps
1:00 rest
Rope climb: SC=lock & pull chin-over-bar, RX=2nd Green/1st Green, RX+=2 reps to the I-Beam
Shoulder-to-Overhead: 50% of today’s h-single. RX+ does split jerks, alternating lead leg each rep.
Box jumps: SC=FAST reps, RX=24/20, RX+=12 reps 24/20
