We’ve just completed another four week cycle. This is a DELOAD week so we won’t be working on the main lifts in a structured way. We are going to do some kettlebell complexes, some tough workouts with advanced gymnastics movements, and some plain old heavy “painstorm” workouts. As always keep your ego in check, don’t cut corners on technique just for the sake of going faster or heavier, and try to have fun.

Warmup
0:00 – 8:00
Super Dynamic Movement

8:00 – 20:00
Instructor Mobility/Flow

20:00 – 40:00
Workout Specific Practice
-review points of performance
-practice progressions and regressions to find the appropriate degree of difficulty for yourself
-correct dangerous flaws

20:00 – 27:00
Pull-up technique

27:00 – 34:00
Handstand Push-up/Box assisted/regular push-up technique

34:00 – 40:00
Thruster warmup

Conditioning
40:00 – 60:00

“Marco”
3 Rounds AFAP
21 Pull-ups
15 Handstand Push-ups
9 Thrusters

L4 – as written, 135/95

L3 – HSPU to abmat, 115/75

L2 – band assisted or jumping pull-ups, regular push-ups, Kettlebell thrusters

L0/1 – sub ring rows for pull-ups, the rest as L2