Tuesday 3/5/24


CYCLE NOTES: DELOAD WEEK Out of the Wendler and into the Open. Everyone should be focusing on speed and range of motion this month. Open athletes, keep the weight light until after 24.3 and to cap your efforts in the metcons at about 80%, leaving something in the tank for the weekends. Strength athletes who are not doing the Open, but are planning on doing the powerlifting meet at the end of the month, you should be focused on technique and speed. This week, all of the weights in all of the workouts ought to stay relatively light. This should be a deload for everyone.

Similar to yesterday, we want to maintain and build on strength gains while allowing tissues to recover from heavy intensity. The RDLs should be on activation of posterior chain and speed from bottom to top. The curtsy lunges are about range of motion  and stability of movement.

Today’s conditioning should challenge you to speed through the swings with short, effective rests and achieve and maintain a strong pace while under fatigue.



Lower Body Superset (16:00)

5×10/each arm

A. Barbell  RDL

B. Goblet Curtsy Lunges (5/5)



For time:

100 RKBS

100 Calories or 1000m Run



Foam Roll

Calves Pigeon

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