(C, B, A Group)
This is a deload week, enjoy. Note that deload is mainly intended to recover our nervous system from heavy lifting the past few weeks. The metcons can still be hard 😉
What is “deload”? Read this great article: http://tonygentilcore.com/2012/01/the-deload-week-and-why-you-should-use-it/
1) Back squat: Work up to a heavy single in 10 reps or less.
*This is not a 1 RM or max out attempt. It is a heavy single for the day. Reps should look something like 3-2-1-1-1-1-1.
Metcon: “Merry go round”
10 rounds (30 minutes) – EMOM, complete:
-Minute 1 = 150m row
-Minute 2 = Max rep strict HSPU (Deficit) or (Regular) or (Pike)
-Minute 3 = 1-3x rope climb, legless
*We are leaving a little room for you guys to choose the difficulty of the session. For the handstand push ups, I want them kept strict, but choose a deficit (or not) that will allow you to make no more than 10 reps the first round or 2. If you hit muscle failure in the later rounds, eliminate the deficit. Same goes for the rope climbs. Try to keep them legless and hit multiple reps the first few rounds, but if you have to go to single, normal rope climbs in the later rounds, feel free.
Core: 1 round:
-max rep unbroken toes to bar.