Zoom @ 5:30am & Noon

This week is our deload/recovery week. Volume will be lower across the board and the goal is go give our bodies a chance to rest up a bit, recovery, and for us to take care of any nagging things we may have going on. Take advantage of the week and keep things mellow so we can start strong next week with our new cycle of programming!

Flow Workout:
Row 1000 meters
10 Single Leg Box Step Up/side
8 Strict Pull Up
6 Windmill/arm
4 Single Leg Deadlift/side
2 Wall Walk
Row 750 meters
10 Single Leg Box Step Up/side
8 Strict Pull Up
6 Windmill/arm
4 Single Leg Deadlift/side
2 Wall Walk
Row 500 meters
10 Single Leg Box Step Up/side
8 Strict Pull Up
6 Windmill/arm
4 Single Leg Deadlift/side
2 Wall Walk
Row 250 meters
Notes: The Athlete chooses the weight. It should be light to moderate weight with a focus on position and recovery.

Keep your pacing reasonable on this workout. Remember that the goal is active recovery so you should be at 60-70% effort. We don’t have loading listed for this workout so that you can choose what works best for you. Focus should be on position and not loading. Adjust as necessary for each movement and even each round if needed. Don’t stress too much on the box height. We are looking to have you set up so your hip crease is just below your knee but nothing more than that. Focus on quality of movement throughout, even on the rower. This is a great time to dial in some technique here or play around with the damper setting/drag factor to see what works best for you.

Optional Accessory:
For Quality
3 x 100 meter Yoke Carry (empty yoke)
Notes: If you don’t have a yoke you can sub out any kind of loaded carry on your back. Barbell, sandbag, etc. Efforts should be heavy but unbroken for the full distance each time.

Post Work
1-2min ea. Banded Hamstring Stretch
1-2min ea. Banded Lying Crossover Stretch