December 20, 2021

Posted By: Christi

Deload Week!
Deload week is upon us! The purpose of our deload weeks is to help in our recovery. These weeks bring so much value to continually stay healthy and fit for life. The overall goal for this week will be moderate volume and intensity. Do your best to stay within the intended stimulus for each workout. Also, just because it’s a deload week it does not mean that the workouts are easy. Some of these workouts will pack a punch but the intention should always be on quality reps and movement.

Flow Workout
For time:

Row, 2000/1600 m
100 Double Unders
10 L/10 R Single Arm Dumbbell Thrusters, 50/35 lbs
Row, 1000/800 m
80 Double Unders
8 L/8 R Turkish Get-ups, 35/25 lbs
Row, 500/400 m
40 Double Unders
4 Strict Muscle-ups
4 Wall Walks
RPE: Complete at a 60% effort
Goal: Sub 25 mins

Take note of the suggested RPE. It should be roughly 60% effort which means you should be able to chat with someone while you are going through it. This is a great way to increase blood flow, take joints through a full range of motion, and help aid with recovery. Adjust loading if you like for any of the weightlifting movements, and I would suggest practicing the double unders instead of subbing them out if this is something you struggle with.

Optional Accessory
For quality:
Pigeon Stretch, L 2 mins/R 2 mins
3x 6 Eccentric Dumbbell Flies, pick load
Roll/Smash Trouble Spot, 5 mins

Pigeon Stretch- 1:30-2 mins/side
Eccentric Dumbbell Flies- 5 sec down and regular return