Deload Week

16 thoughts on “Deload Week”

1. Cheryl

   February 18, 2020 at 7:55 am

   Back Squat
   40-50-60% x5
   50-60-70# (3,2,1 tempo) – thanks for counting tempo & reps Candace & Jackie.

   DB snatch practice

   40-30-20-10
   DB Snatch (20#)
   5-10-15-20
   Strict ring dips (20” Box)
   9:16

   Yay for de-load week!! 😁
   Thanks Kevin.
2. Mark

   February 18, 2020 at 8:46 am

   Back Squat
   40-50-60% x 5
   155# – 175# – 20#…3 2 x 1 tempo

   40-30-20-10
   DB Snatch – 45#
   5-10-15-20
   Strict ring dips – Box Dips – feet out front

   TIME: 10:46
3. John Gunn

   February 18, 2020 at 9:33 am

   Back squats x5 @ 32X1 tempo
   95 – 120 – 145

   These were pretty good, definitely a good exercise in breath and bracing control!

   40-30-20-10
   DB Snatch 30#
   5-10-15-20
   Box Dips @ 24″

   7:20 (predicted 7 minutes, nailed it)

   Thanks Kevin!
4. Jeff & Wendy Leger

   February 18, 2020 at 1:13 pm

   Wendy and I did the WOD down here in The D.R.
   5k Row
   1:30 hour on fat bike

   Back Squat
   40-50-60% x5

   Wendy – 89 – 111- 135
   Jeff – 135 – 200 – 225

   40-30-20-10
   DB Snatch (50/35#)
   5-10-15-20
   Strict ring dips

   Wendy – 8:15 – 16lbs, toes on floor for Dips

   Jeff – 10:10 – Pull ups instead of dips
5. Jeff Leech

   February 18, 2020 at 1:29 pm

   Back Squat
   40-50-60% x5
   135-175-215

   40-30-20-10
   DB Snatch (50/35#) unbroken
   5-10-15-20
   Strict ring dips

   8:28rx. Snatches felt light I did sets of 5 of the dips. Except the last 10 were singles. I think I need to do some weighted dips
   Fun class.
6. Christie Neate

   February 18, 2020 at 1:33 pm

   Back Squat
   40-50-60% x5
   85-95-110#
   (thanks for sharing the bar Kelly and Amanda!)

   40-30-20-10
   DB Snatch (50/35#)
   5-10-15-20
   Strict ring dips

   WOD: 10:46 w 35# and 24′ box dips
   Thanks Matt!
7. Amanda

   February 18, 2020 at 1:52 pm

   WOD rx’d: 14:51-ish.
   Minor clock issue but that should be accurate within 5 seconds.
8. Kelly B

   February 18, 2020 at 4:37 pm

   Back Squat
   40-50-60% x5 (Thanks Amanda and Christie!)
   75-85-105-120#

   40-30-20-10
   DB Snatch (@35#)
   5-10-15-20
   Strict ring dips (24″box)
   Time: 11:00

   Thanks Matt!
9. Gabriel

   February 18, 2020 at 4:51 pm

   Back Squat
   40-50-60% x 5
   120# – 150# –185#…3 2 x 1 tempo

   40-30-20-10
   DB Snatch
   5-10-15-20
   Strict ring dips

   TIME: 12:00 RX’d

   Thanks Kevin!
10. Layne Davey

    February 18, 2020 at 6:22 pm

    40-30-20-10
    DB Snatch (20#)
    5-10-15-20
    Strict box dips
    13:47?
11. GillesGautreau

    February 18, 2020 at 6:59 pm

    back squat x 5 3 2 x1 tempo
    120-150-185
    40-30-20-10 DB snatch 35#
    5-10-15-20
    strict triceps with pulley 55#
    8:41
12. Joe

    February 18, 2020 at 7:40 pm

    Back Squat
    40-50-60% x5
    100-120-150

    40-30-20-10
    DB Snatch (50/35#) used 45# for first two rounds. 40 for last two.
    5-10-15-20
    Strict ring dips. 30 inch box dips with toes on ground. 9:25
13. Kristen

    February 18, 2020 at 10:31 pm

    Back squat x5
    55-70-85 (3 2 1 tempo)

    WOD with 25# and box dips
    11:29
14. Jackie

    February 19, 2020 at 7:39 am

    WU + Mob x 1 + 15 Russian KBS
    Group WU + Mob

    Back Squat x 5 (3,2,1 Tempo)
    45, 55, 65

    WOD
    40-30-20-10 DB Snatch @ 20#
    5-10-15-20 Dips @. 20” Box

    8:28

    Thanks Kevin!
15. Stacey Simpson

    February 19, 2020 at 9:16 pm

    Back Squat
    40-50-60% x5
    60# – 75# – 90#

    40-30-20-10
    DB Snatch (20#)
    5-10-15-20
    Box dips on 30″ box with feet out in front

    Time: 10:44
16. Samantha Both

    February 24, 2020 at 9:59 am

    Back squats (Tempo) — 80/100/120

    WOD — 35# and box dips with push up handles — 11:38

    Open gym:
    4 rounds
    Tempo back squat x 6 (135#)
    Weighted step up x 12 (25#)
    Air squat x 25
    Rest 2:00 between rounds

    4 rounds
    Farmers carry (down & back) x 2 (50/60/60/60)
    8 sandbag cleans (80#)
    25 butterfly sit ups
    Rest 1:00 between rounds