WEEK AT THE GYM W/C 10/24



It's a DELOAD WEEK for our Olympic strength cycle!


We’ve gone through deload weeks before, but just as a refresher: a 'deload week' is when we intentionally take a significant amount of weight off the bar to allow our body time to recover and repair from the past 8 gruelling weeks.


We’ll still be snatching, clean & jerking, and front squatting, just lighter to keep the movements fluid to practice our technique before our 1-rep retest next week.


We’ve got some tough and fun workouts in store for the next 7 days, athletes can expect to get their hands on the dumbbells a bit more than usual this week with attention to core work.

This is intentional, of course, because we want to make sure we’re preventing injuries by utilizing some unilateral dumbbell work and strengthening the midline for those heavier barbell movements.

We’ve got two Benchmarks in store this week; one is a re-test, Cloudkicker coming in on Tuesday, but the Workout of the Week is Saturday’s Benchmark: Amnesia

3 SETS*
50/40 Cal Row
40 Wall Balls (20/14)
30 Box Jump Overs (24/20)
20 Alt. Pistols
10 Sumo Deadlifts (275/185)
-Rest 2:00 b/t Sets-
(Score is Total Time)

It's a chipper Saturday!

You’re going to feel this in your gut, and this is where we need to dig deep to push through.


Every combo will be tough because it is going to be a slightly different experience each round.


Try to keep each round under 10 minutes.

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