Deload week

celine_dbsnatch

De-what?

Are you saying I need to rest?  I'm only just hitting my straps here!

A deload is an important part of our training cycles.  Typically we run blocks of about 8-10 weeks of training, where you are encouraged to increase loads lifted, reps performed and intensity every week.  Obviously this can only go on for so long before you lose momentum and start to plateau.   A back off week is a simple way to refresh body and mind for another upwards progress push.

It's all too common for some of you to feel that either you're not ready to take a break, or that you will go backwards if you take it easy for a week.

As much as I could write paragraphs explaining why a backwards slide won't happen, I'm going to appeal to common sense here instead.

If you're playing the long game (which you should be), and setting goals for short, medium and long term, a week is nothing within that time line.

Thanks to decades of brain washing from companies pedalling ineffective fitness methodologies and gadgets, it's all too easy to think that one easy day means a squandered chance to burn fat, build muscle and improve fitness.

Instead, use this week to devote more energy to technique practice, midline/shoulder/posterior chain finishers and mobility.  You can still push hard, we've just brought the overall volume down.  So the key is not to go searching for a bunch of extra work this week.

We're restesting a few lifts and metcons next week, so you want to be fresh and ready to get after it!

And hey, thanks to Girl Friday,  this week is actually going to be a half deload, the CrossFit.com benchmark, Diane is on Friday!

FITNESS

A.
High Hang Power Snatch Hang Power Snatch Low Hang Power Snatch EM x 12 (4 sets each movement, building)B.
10 DB Snatch
10 DB Rack Lunge
Alternating arms each round
AMRAP in 6minsC.
20 TGU
A.
Press
5 x 5, building
Alternate with;
Strict Pullups
5 x 5B.
20 DB Thrusters
30 Russian Swings
40 Sit-Ups
50m Shuttles
REST
20 DB Thrusters
30 Russian Swings
40 Sit-Ups
50m Shuttles
REST
20 DB Thrusters
Russian Swings
40 Sit-Ups
50m Shuttles
REST
EM x 15, alternatingC. Opt. Finisher
10 Powell Raise e/arm
10 Bent Over Trap Raises
2 x
A. Strength
Front Squat
5 x 5, building
Single Leg Romanian Deads
5 x 6 e/leg, buildingB. Accessory
10 Ring Rows
12 Goblet Walking Lunges
3 sets10-15 Pushups
16-30 Slamball Kayaks
3 setsC. Opt. Finisher
30 Banded Pushdowns
30 Banded Good Mornings
30 Face Pulls
2 x
AFTERBURN
1. 14/9 cal Row
2. 12 Sledgehammer Strikes e/arm
3. 10 DB Stepups
4. 8 Burpee Lateral Roll
6. 6 Strict Pullups
7. 4 Deadball Shoulders
8. 2 Wall Walks
Alternating minutes x 4 rounds (32mins)
- after 1 round, adjust load, or add/subtract reps as needed.
A.
Deadlift
5 x 5, building. Reset each rep.
Single Arm Press
5 x 5 e/armB.
15 Double KB Deadlifts
- perform 5 deadlifts, 15m farmers walk, 5 deads, 15m walk, 5 deads.
15 DB Pushpress
AMRAP in 7minsC.
Single Arm OH Situps
2-3 x 8-12 e/arm

PERFORMANCE

A.
High Hang Power Snatch
Hang Power Snatch
Low Hang Power Snatch
EM x 12 (4 sets each movement, building)B.
1-2-3
Deadlift
Power Snatch
OH Squat
AMRAP in 6mins @ 65-75% of 1RM Power SnatchC.
20 Arm Bar + TGU + Windmill
Press
3 x 5, heavy
Alternate with;
100m Farmer's Carry, heavyB.
400m Run
15 CTB Pullups
5 roundsC. Opt. Finisher
20-30 Hollow Rocks
Iron Scap routine
2 x
Front Squat
5 x 3, building
After each set, immediately perform a;
100m Sled Drag, fastB. Accessory
10 Pendlay Rows
12 OH Walking Lunges
3 setsStrict Dips
Strict TTB
3 sets x max - 2 repsC. Opt. Finisher
30 Banded Pushdowns
30 Banded Good Mornings
30 Banded Face Pulls
2 x
REAL STRENGTH
1: 1-2 Rope Climbs
2: 6 DB Split Cleans (heavy)
3: 50m Deadball Front Carry
Alternating minutes x 10 rounds (30mins)
A.
Deadlift
Build to a heavy 3 rep set.
Reset each rep. Aim for more than last week.
Bent Press
Build to a heavy 3 rep set e/arm, more than last weekB.
Diane
21-15-9
Deadlifts 102.5/70kg
HSPUC.
Single Arm OH Situps
2-3 x 8-12 e/arm

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