Week 4 of 16
Strength Deload Week — Focus on quality movement and speed
Day A
Conditioning
Write your own workout
5 Rounds
~30 sec of intense work followed by 1:30 of Rest
Strength
5×6 Deadlift @ 55-60% 1 RM; Perform new set every 2:00
Day B
Conditioning
“Team Series 17.1”
9-15-21
Synchronized Thrusters (95/65)
Synchronized Bar-Facing Burpees
Strength
5×6 Back Squat @ 55-60% 1 RM; Perform new set every 2:00
Day C
Conditioning
Write your own 12-18 minute workout
Strength
5×10 Bench Press @ 45-50% 1 RM; Perform new set every 2:00
Day D
Conditioning
“Team Series 17.2”
120 Double Unders, each, relay
120 Chest-to-bar Pull-ups, total, sets of 15
120 Hang Power Snatches, total, sets of 15
120 Double Unders, each, relay
Strength
5×10 Strict Press @ 45-50% 1 RM
Day E
Strength
7×2 Snatch @ 55-60% 1 RM; Perform new set every 1:30
Strength
7×2 Hang Clean+Push Jerk @ 52.5-57.5% C&J 1 RM; Perform new set every 1:30
320 Gym 