De-Load Day 1

Wednesday 5-30

A. Front Squat, 70-75-80% x 5
270-290-305
B. 3 Position Snatch, 60-65-70%
115-125-135
C1. Bench, 70-75-80% x 5
265-285-300
C2. AMRAP - 1 Pull-ups
17-12-11
+
KBS Breathing Ladder 1-15, 70#

OPT: Wk 19 Day 2

Wednesday 5-22

A. Power Snatch, tough single fast
135-155-175-185
B1. 5 Burpees AFAP
B2. Row 500M @ 85%, rest 2 min x 3
As Rx'ed
+
17 min AMRAP:
40 Burpees
30 Snatch, 75#
30 Burpees
30 Snatch, 135#
20 Burpees
30 Snatch, 165#
10 Burpees
161 Reps

OPT: Wk 19 Day 1

Monday 5-20

A. Squat clean 3, 2, 1; rest 2 min
220-235-250+Jerk
B1. Amrap squat snatch in 1 min @135/85 x3; rest 90 sec
6-6-6
B2. Amrap muscle ups in 1 min x3; rest 90 seconds
11-11-10
+
For time:
30-20-10 Wall ball
double under
2:53
rest 10 min
+
For time:
15-12-9 thrusters 95/65
CTB chin ups
3:33

OPT: Wk 18 Day 3

Friday 5-17


A. TnG power snatch; 3 reps on the min for 10 min (50-65% 1rm)
105x3-115x3-125x2-135x2
B. Bench press; build to a 3rm in 3 attempts
135x10-245x5-325-350-365
+
90 seconds max reps power clean and jerk 135/95# rest 30 seconds
18
90 seconds max reps hand release burpees rest 30 seconds
23
+
5 Rds:
10 TnG Box Jumps, 20"
Prowler Push D/B, 100#
rest 3:1

OPT: Wk 18 Day 1

Wednesday 5-15

A. Front squat; build to a tough single fast
235-275-325-355-390
B1. Thrusters amrap in 30 seconds 95/65 x4; rest 1 min
16-15-16-16
B2. COVP chin ups; amrap in 30 seconds x4; rest 1 min
26-21-19-16
+
For time:
30 wall balls
20 toes to bar
10 hand release burpees
2:32

OPT: Wk 18 Day 1

Monday 5-13

A. Squat snatch; build to a tough single in 4 attempts
135-155-170-180
B. Hang squat clean; build to a max
185-205-225-235-245
+
3 min amrap:
3 thrusters 165/95
3 Muscle ups
29 reps
rest 3 min
+
6 min amrap:
14 unbroken wall balls
7 unbroken chin ups
115 reps

Front Squat 3-2-1 + Back Squat 20RM & Plate Pushes

Friday 5-10

Front Squat: 3, 3, 3, 3, 2, 2, 1
285-305-315-335-355-375-385
Back Squat: 20RM
365
+
5 rds:
Plate Pushes, 45# D/B
rest 2-2:15 min

OPT: Wk 17 Day 2

Wednesday 5-8

A. Power snatch; build to a max
135-155-175-185-195-200-205
B. Power clean; build to a max
205-225-240-255-270FF-265-270
C. Amrap power cleans in 3 min @85% of B
235x1+FF -(bloody thumb)- 205x15
D. Weighted back extensions @2022, 8-10x3; rest 90 seconds
25-35-45

OPT: Wk 17 Day 1

Monday 5-6

A. S2O; 50 reps for time 115/75
:56 - Unbroken
B. 15 hand release burpees for time x4; rest 2 min
As Rx'ed
+
12 min amrap @85%
Airdyne 12 calories (KBS, 70#)
24 unbroken double unders
Kept moving - 1 rd/:45-1min

OPT: Wk 16 Day 3

Friday 5-3

A. Squat clean; build to a tough single (not a 1rm)
185-210-225-235-245F
B1. CTB chin ups; 7 unbroken x5; rest 1 min
B2. 15 wall balls unbroken x5; rest 1 min
5 Sets As Rx'ed
+
3 min amrap:
6 thrusters 135/95
6 toes to bar
4 Rds
+
6 min @85%
10 ohs 75/45
Row 150m
5 Rds + 10 + 11

Double Met-con

Thursday 5-4

4 Rds:
5 Box Jumps, 30"
10 Pull-ups
15 Plyo Push-ups
20 Ball Slams, 20#

+

4 Rds:
OH Walking Lunges D/B, 45#
Prowler D/B, 100#
15 GHD
15 EXT

Back Squat + IWT: Deadlift & Prowler

Wednesday 5-1

A.  Back Squat: 10-8-6-4-2
385-410-435-455x3-475 + 315x20
+
5 Rds:
10 TnG Deadlift, 315#
Prowler Sprints D/B, 100#
rest 3:1

I haven't had a bar on my back in just over a month since our last de-load... figured max at 515, probably closer to 490-500 right now