Week 12 of 16
Strength Deload Week
Day A
Conditioning
Write your own 2:00 on; 2:00 off for 4 Rounds Workout
Strength
5×4 Deadlift @ 55-60% 1 RM; Perform new set every 2:00
Day B
Conditioning
Write your own 6-12 minute workout
Strength
5×4 Back Squat @ 55-60% 1 RM; Perform new set every 2:00
Day C
Conditioning (Benchmark)
“Open 12.3”
18 Min AMRAP
15 Box Jumps (24/20)
12 Push Presses (115/75)
9 Toes-to-bars
Strength
5×6 Bench Press @ 50-55% 1 RM; Perform new set every 2:00
Day D
Conditioning
Write your own 18-24 minute workout
Strength
5×6 Strict Press @ 50-55% 1 RM
Day E
Strength
7×1 Snatch @ 60-65% 1 RM; Perform new set every 1:30
Strength
7×1 Hang Clean+Push Jerk @ 55-60% C&J 1 RM; Perform new set every 1:30
320 Gym 