*Programming Note*
This is a deload week for powerlifts (bench press and deadlift). If you’re feeling pretty run down, take it easy and potentially drop some of the met-cons. Attempt to keep the intensity of the lifts the same, but drop the volume as needed. In other words, keep the weights used high but drop the number of sets down. Though, you will be maxing out on the Olympic lifts (snatch and clean and jerk). Good luck and have fun!
Strength
1A) Close Grip Bench Press
- 5 x 40%
- 5 x 50%
- 5 x 60%
1B) Overhand Grip Weighted Pull Up
- 5 x 40%
- 5 x 50%
- 5 x 60%
Conditioning
4 Rounds, each for time:
8-6-4-2 reps of:
- Dumbbell Thrusters (45/30)
- Pull Ups
Rest twice as long as it took you to complete the round. If 8-6-4-2 took 1:30, rest 3:00.
There is a 20:00 time cap on this workout.