February 1, 2022

Posted By: Christi

Deload Week!

Flow Workout
For quality:
Run, 800 m
30 Deadlifts, 45/35 lbs
30 Hang Power Cleans, 45/35 lbs
20 Shoulder Press, 45/35 lbs
50 Bike Calories
30 Back Squats, 45/35 lbs
30 Barbell Rows, 45/35 lbs
30 Alternating Split Jerks, 45/35 lbs
50 Row Calories
30 Reverse Barbell Lunges, 45/35 lbs
30 Hang Power Snatches, 45/35 lbs
30 Floor Press, 45/35 lbs

Deload week is upon us and that means flow workout! We program one of these workouts each deload week and the goal is to get you steadily moving from one movement to the next. This workout will be one of our longer workouts for the week and should have you working at a moderate pace. Think roughly 60% effort. The monostructural work is there to get the heart rate up and get the blood flowing. Avoid the urge to go out hard and focus on a consistent effort. Each monostructural portion should take roughly 4-5 minutes to complete. The barbell movements should be done with an empty barbell and for quality reps.

Post Work 2xs:

8 Cat Cow (slow)
8 Cobra to Downward Dog
8ea Lying Leg Thoracic Rotation