Monday

Cycle Week 4/4
Deload Week!
Take the time this week to look after your physical and mental health!

Part A
Back Squat, rest 2:00
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
- Rest 3:00 then complete Part B -
* We will retest your 1 RM Back Squat next week so rest up good this week and look after those legs!

Part B
- To be completed 3:00 after finishing Part A -
E90S for 9:00
5 Jumping Back Squat @ 50 - 60%
* Aim to get as much height from each jump as possible
* Keep the weight lighter - this is a deload week!

Part C
E8M for 32:00 (4 Sets)
30/20 Cal Ski
30 Pull Up
30 Alt DB Snatch @ 22.5/15kg
400m Run
* Adjust the reps if needed so you're finishing with roughly 2:00 - 3:00 Rest
* If you do not have access to a Ski Erg you can sub for a Row or Assault Bike (ONLY if you don't have access, not just because you don't want to...)

Tuesday

Part A
E90S for 15:00 (10 Sets)
Int 1 - 5) 1 Power Snatch + 1 Overhead Squat @ 70 - 80%
Int 6 - 10) 2 Squat Snatch @ 75 - 85%
* Lots of rest - but keep things within the percentages, keep your position tight and focus on your stability

Part B
3 RFT
20/15 Cal Assault Bike
30m DB Front Rack Walking Lunge @ 2 x 22.5/15kg
1:30 Rest
* Sprint the Assault Bike and hold on!

Part C
5000m Row
* Time trail - make sure you're warmed up and have a strategy - If you're not sure post in the URX Club FB Page to chat about it!

Wednesday

Part A
3 REFR
0:30 - 1:00 Hollow Hold
2 Wall Walk + 2 - 5 Wall Facing Strict HSPU + ME HS Walk (off the wall)
1:00 Rest
0:30 - 1:00 Arch Hold
ME Ring Muscle Up
1:00 Rest
* If you cannot HSPU you can use up to 2x Ab Mats
* If you cannot HS Walk yet complete ME Wall Facing Shoulder Taps then spend 5:00 practicing your HS Walking
* You will be HS Walking off the Wall after your HSPU
* If you cannot RMU yet complete Strict Ring Pull Up + Strict Ring Dips (banded if needed)

Part B
'Last Alarm'
3 RFT
13 Deadlifts @ 100/70kg
13 Burpees
13 Dumbbell Clusters @ 2 x 22.5/15kg
13 Pull Up
13 Dumbbell Step-Ups @ 2 x 22.5/15kg & 24/20"

Thursday

Part B
Feel free to conduct any extra skill work or activities that will not adversely affect tomorrow’s training

Part A
E10M for 60:00
Int 1, 3 & 5) Assault Bike @ 70% - Nose Only Breathing
Int 2, 4, & 6) Lower/Upper Body Rolling/Smashing/Stretching
* Choose your Target areas for your rolling/smashing before you start so you don't faff about.

Friday

Part A
E5M for 15:00 (3 Sets)
10 Strict Pull Up
30/20 Push Up
15 Push Press @ 70%
* Adjust rep schemes so you've got roughly 1:1 work, rest ratios
* Use a band if you cannot complete more than 5 Pull Ups UB
* Shoulder Destruction

Part B
AMRAP 12:00
200m Run
10 Deadball Over Shoulder @ 55/35kg
200m Run
20m Deadball Carry @ 55/35kg
* Hold the Deadball infront of you for the Carry
* If you don' have access to a Deadball complete Power Cleans @ 70% and a Zercher Carry @ moderate

Saturday

Part A
1 RFT
30 Clean & Jerk @ 80%
* Don't rush this - warm up well
* Squat or Power

Part B
35:00 Running Clock: In Pairs
- 0:00 - 15:00 -
AMRAP 15:00
20 Wall Ball @ 9/6kg
15 HSPU
10m HS Walk
- 15:00 - 20:00 -
5:00 Rest
- 20:00 - 35:00 -
AMRAP 15:00
20 Box Jump @ 24/20"
15 Bar Facing Burpee
10 Front Squat @ 70/50kg
* If you cannot HS Walk yet complete 5 x Wall Walks
* Alternate Movements
* If you do not have a partner you can complete this solo - no changes to the workouts just manage your pace accordingly