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Deload Week

By 02/14/2011No Comments


Warm Up

Mobility and Line Drills

Strength Workout

Shoulder Press

5 Reps @ 40%

5 Reps @ 50%

5 Reps @ 60%

Conditioning Workout

“Lucky 13”

8 Minutes of

7 Squat Cleans 135M/95W
7 Chest Slapping Push Ups
2 Minutes of:
Pull Ups
2 Minutes of:
Double Unders
1 Minute of:

Endurance 3 + hours after CF
Cover as much distance in 30 minutes
Run 60 minutes in no CF


Congrats to all the Competitors and members who came out to cheer us on.  Great Day for Affliction and The Playground.