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Monday, September 16th - DELOAD WEEK

Deload Week. It’s been a strong last several weeks. It’s time to give our bodies and minds a period to recover. In the past several weeks we have retested 1 rep maxes and retested Open workouts as written or camouflaged into a WOD with small adjustments. Our adrenals fired stronger, our fight-or-flight system kicked in harder and we want to be sure we recharge here. We're going to reduce our prescribed volume and percents for lifting. Happy Training!


Back Squats

5 Sets of 3:

Set #1 - 65% of estimated 1RM

Set #2 - 70%

Sets #3, 4, 5 - 75%

1st Squat - Pause for 3s in bottom.

2nd + 3rd Squat - No pause.

*Rest as needed between sets.


3 Rounds:

200 Meter Run

20 Wallballs 20/14

200 Meter Run

20 DB Hang Clean and Jerks 50/35


Row 1,000m

Then, 5 Rounds of:

5 DB Power Clean & Jerk (2 DB's)

10 Pull Ups

15 Air Squats

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