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This is deload week. We will be dropping off the intensity and volume this week to give you a chance to recover before we move onto the next block of training.

Remember to bring your notebook to record your weights that you lifted and how many reps you managed to do on your last set.

This week we are working at 60%

monday 24

strength

squat 2×5 + 1×5+ (2-3 mins rest)

shoulder press 2×5 + 1×5+ (2-3 mins rest)

tri-set: 3 sets

pull ups x5 / split squats x5el / deadbugs x12

intervals

row 250m x3 60s rest between set

tuesday 25

10-10-10-10-10

Clean high pulls 

17 minute amrap

7 KB swings 32/24kg / 20 cal row/ 25 burpees

wednesday 26

strength

snatch 3×3 (2-3 mins rest)

deadlift 2×5 + 1×5+ (2-3 mins rest)

triset: 3 sets

ring dips x5 / hip thrusts x10 / plank 30s

tempos

run 400m x3 60s rest between sets

thursday 27

8-8-8-8-8-8-8-8

push press 

5 rounds for time

8 pull ups/ 8 thrusters 42.5 kg

friday 28

strength

squats 2×5 + 1×5+ (2-3mins rest)

bench press 2×5 + 1×5+ (2-3mins rest)

triset: 3 sets

pull ups x5 / walking lunges x20 / ab role outs x6

intervals

bike 500m x3 60s rest between sets

saturday 29

10-8-6-4-2-1

sumo Deadlift

Card game

hearts- 10 DB snatches/ diamonds- 20 push ups/ spades- 30 air squats/ clubs- 400m run

sunday 30

session to be decided by coach

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