150413 Monday 0900 & 1800 & 1915

Athletes,

This week will be our deload week. We will scale reps but not weight. Percentages will stay the same! If you have stuck with the schedule your body is probably in need of a de-load. Even if you don’t ‘feel’ like you need it just wait and follow this schedule and lets see how your body feels the following week.

If you are not able to perform the OHS properly use this time to mobilize your shoulders, ankles and hips. Put yourself under some weight with the front squat with heavy emphasis on a big chest.

We will be at our 1 rep Max week very soon and I want to see PRs on the board!

Jared – FTCF

A. Progressive Model Strict Pullup

B. SWOD
Overhead Squat 2@60% , 2@65%,2@70%, 2@75%,3×1@80%

C. WOD
5 RFT
2 Overhead Squat @ 50% of your successful 1 Rep Sets
2 Power Snatches/Snatches
20 Double Unders

Competitor
2 Overhead Squat @ 70% of your successful 1 Rep Set
2 Snatches
40 Double Unders

snatch extension

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