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Deload week- This week we will be approaching our workouts a little differently. We are going to try and make sure mentally we are prepared for the next couple months of training. Address any issues we may be having with form. This is our opportunity to take a step back and be sure that we are moving correctly and feeling great entering the next cycle of our training.

This will be different for each athlete and we will hit on it even more in classes, but for those of us who have finished the last cycle and the open we will need to reboot before this next phase. This is our opportunity to do so, which means instead of going at 90% on a few workouts we will make sure we are hitting every rep perfect and going at 65%. Don't worry if this sounds confusing we understand and will explain it in detail during the classes. If you're just starting or just started at ATG recently then you just keep getting to do what you're doing! Perfecting the movements and pushing it hard!

Monday 040918


Clean Technique

5 Rds

5 Dead Lifts

5 Hang Cleans

5 Push Jerks

5 Split Jerks

First three Rounds with 25% of one rep max

If you don't know your 1 rep max then do 3 rounds with empty barbell and work your way up to (75/55) or a very light weights for you.


3 Rounds: 400 Meter Run 12 Deadlifts (Bodyweight) 21 Box Jumps (20”)

Tuesday 041018



Breaking down kipping Pull Ups

Breaking down butterfly Pull Ups


Teams of 3:


50 Push Press (95/65) 50 Push Press (135/95) AMRAP Push Press (155/105)

Rest 3 minutes

AMRAP 7: 50 Back Squats (115/85) 50 Back Squats (155/105) AMRAP Back Squats (185/135)

Rest 3 minutes

AMRAP 7: 50 Hang Power Cleans (95/75) 50 Hang Power Cleans (135/95) AMRAP Hang Power Cleans (155/105)

Wednesday 041118

Barbell Snatch Technique

10 X 3 Positioning Snatch



Right Below knee


High Hang (Pockets)

Weight is going to be at 25% of your one rep max.


50 Cal Row

35 Burpee Box Jump Over

20 OHS

35 Burpee Box Jump Over

50 Cal Row

Thursday 041218



Breaking down kipping Pull Ups

Breaking down butterfly pull ups

20 MU Progressions

20 Hip to Rings


5 Rounds

10 DB Snatches (50/35) Alternating

20 Dubs

10 TTB

20 Dubs

Friday 041318

For Quality Reps

2 Rounds, Not for Time: 10 Strict Toes to Bar 20 Romanian Deadlifts (45/35) 30 Abmat Sit-Ups 40 Banded Good Mornings


AMRAP 15: 15 Power Snatches (95/65) 30 Wallballs (20/14) 60 Double Unders

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