Beast Coast Barbell: “Thicko Mode Cycle” week 7 deload week by Coach Jackson
Tuesday:
Spend 15 mins foam rolling, warming up your legs and over head, practice front squats and jerks with a empty bar for the remaining time.
A) 7×1 power clean @70% of c&j
B) 7×3 push press @60% of c&j
Wednesday:
A) 8×5 OHS (from the rack) @70% of Snatch
Thursday:
A) 8×3+3 snatch deadlift + hang power snatch @60-70% of snatch
Saturday:
A) Spend 15 mins foam rolling, […]
“Mary”
AMRAP 20
5 Handstand Push Ups
10 Pistols
15 Pull Ups
The Open Starts FRIDAY!
“Stopping Us”
20-15-10-15-20
Box Jumps (24/20)
Alternating Dumbbell Snatches (50/35)
Burpees
RNG 8am
BAF DAY!!
“Bull”
With a partner complete
2 Rounds:
200 Double Unders
50 Overhead Squats (135/95)
50 Pull Ups
1 Mile Run
TOMORROW: Bring-A-Friend Day!
Front Rack Lunges
5x3, across
“No Excuses”
5 Rounds
15 Russian Kettlebell Swings (70/53)
10 Kettlebell Lunges (70/53)
NEWS
"No Such Thing"
10 Deadlifts (315/205)
20 Handstand Push Ups
30 Bar Facing Burpees
40 Sit Ups
50 Dumbbell Snatches (50/35)
40 Sit Ups
30 Bar Facing Burpees
20 Handstand Push Ups
10 Deadlifts