Programming Note
Today starts our de-load week. We’ll still be Squatting, Push Pressing, and Deadlifting, but it’ll all be much lighter weight than normal. We’ll use this week to rest a bit before next week’s onslaught of 1RM attempts in all the lifts we’ve been focused on since the start of the year.

1a. Back Squat
5×2 @ 80%

1b. Warm Up Pull Ups

With a 10 minute time cap:
25 Chest to Bar Pull Ups
25 Wall Balls (20/14)
25 Toes to Bar
25 Pull Ups
25 Wall Balls (20/14)
25 Toes to Bar

Today’s Squats should feel fairly light and should move pretty quickly. Work up to 80% of the weight you’ve been using for this cycle, and complete 5 sets of 2 reps. Use the time between sets to warm up your Pull Ups. Do some bar hangs/twists, practice your kip, get in a few strict pulls, etc.

The conditioning should be done once through, with a 10 minute time cap. The first round of Pull Ups should be Chest to Bar, and the second round are regular Pull Ups. Remember to break up your Toes to Bar early to prevent reaching failure.

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