Week 4 Deload D16WSP
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Transcript of Week 4 Deload D16WSP
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Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 62Clean+1Jerk 1@60%, 1@70%, 1@75%, 2@80%Hang Power Snatch 3@50%, 3@60%, 3@65%, 2x2@70%Back Squat 5RM
Conditioning
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Push Press 5RMBarbell Overhead lunges 5x6
Conditioning5 Rounds10 Burpees5 Strict Toes to Bar
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Mobility
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Hang full snatch3@50%, 3@60%, 3@70%, 3@80%, 1@85%
Snatch high Pulls 4x3@90%Front Squat 3RM
Conditioning
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
3 Power Clean+3 Push Jerk1@50%, 1@60%, 1@65%, 2@70%,1@65%
Hang Power Snatch + 3 Overhead Squats
1@50%, 1@60%, 1@65%, 2@70%,1@65%
ConditioningTeam WOD
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Strict Press 5RMBarbell overhead lunges 4x6
Conditioning5rounds6 Clapping push ups6 Jumping lunges6 Sit ups
Week 4 DealoadMonday
Tuesday
Particular scaling or adjustments Workout Score/Time and Notes
Particular scaling or adjustments Workout Score/Time and Notes
Saturday
Particular scaling or adjustments Workout Score/Time and Notes
Wednesday
Thursday
Particular scaling or adjustments Workout Score/Time and Notes
Friday
Particular scaling or adjustments Workout Score/Time and Notes
