Thank God It’s Deload Week
George Mahoney Elite FTS 

Even though I got a full eight hours of sleep, I felt exhausted as I walked into the gym. As I descended into the lower level of our training facility, every step felt like a nightmare. My muscles ache, my joints hurt, and I’m starting to wonder why my half-hour foam rolling session from last night had absolutely no effect on my overall soreness. Before I reach the bottom of the staircase, I already convince myself that it’s time to double up on fish oil pills. Because I’m following the same program that I write for my athletes, I have to assume they don’t feel much better than I do. . .

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Emily M. setting up for a PR Clean and Jerk max of 145lbs (+10lbs) yesterday.


Skill Work: Snatch Drop

Front Squat 8r x 4s (3,0,1,0)

5 min AMRAP
6 KB Snatches (24/16) * 3 left/ 3 right
6 box Jumps (24/20)

Olympic Weightlifting

Split Jerk- work up to a heavy single. Then…
Use 80% of Jerk heavy single for 1r x 3s
Snatch Balance 3r x 3s
Push Press 5r x 5s (Go Heavy)

4 thoughts on “Thank God It’s Deload Week

  1. Tanner says:

    It was good to see the early morning folks again today. A nice, short and tough AMRAP to get the day started.

  2. Sara Clark says:

    I miss the oxford comma.

    on a much more CFW appropriate note, way to go Emily! That’s awesome

  3. t. says:

    Emily has only been with us a few months and is already throwing weight around. Good stuff Emily… your dedication is showing.

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