I thought a deload week would be easier than the previous 3 weeks. Different, tough, but not easy!
Monday, 9/7/09
Bulgarian Training Bag Halos: 2 x 20: 10 each side
Bulgarian Train Bag Swings + Jump Squats, 2 x 10
BBSnatch Clusters, (2+2) 65/75/80/85/. 2-Position: 88/93/98/103/111f/111/116, missed 2nd/116/121/.
Kettlebell Snatch, 24 kg. 4 x 20, 10 each side.
Kettlebell Turkish Get-Ups, 12 kg. 5 each side.
Tuesday, 9/8/09
De-Load Week
DB Push Press: 50×8/50×10/55×8/65×8/.
Split Squats: 95×6/105×6/105×6/.
Box Jumps, 24″ , 6/6/.
Assisted Pull-ups w/bands: 3×8.
Barbell Side Bends, 95#x10/95×8/95×8/
DB Rear Deltoid Raises: 3×8.
12 Tire Flips in 2:00.
Wednesday, 9/9/09
Rest Day
Thursday, 9/10/09
Barbell High Pulls: 95×6/135×6/135×6/135×6/.
RDL’s: 135×8/185×8/225×8/245×6/255×6/275×5, 6th failed/.
DB Incline Presses: 70×10/100×10/130×6/110×10/.
Pec Flyes: 40×5/60×6/50×10/.
GHD Extensions, 2MB: 12 x 1 minute/6 x 1 minute, 1MB/.
GHD Sit-ups: 10# x 10/ 20# x 23 in 1 minute./20# x 16 in 1 minutes/.
Friday, 9/11/09
Rest Day
Saturday, 9/12/09
Drop Snatch: 45×6/65×4/85×4/95×4/.
Box Squats, DE, 2mb: 95×6/135×6/155×3/155×3/155×3/155×3/155×3/.
Bench Press, DE, 2mb, 3 reps: 75/75/75/85/90/90/.
Skull Crushers, x 5: 55/55/85/90/90/.
Ankle Mobility work using the yoke + 90#. Walked 70′ on my toes/Yoke + 160#. Walked 70′ on toes.
Sandbag/Prowler Medley: Run to pick up 3 sandbags, 75 to 150#, loaded them on the prowler and pulled the prowler about 70′.
Sunday, 9/13/09
Rest Day, in front of the tv watching the NFL.
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