Starting off another deload week. Our goal here is to give you the opportunity to back off on intensity and overall volume to focus on recovery. We can also use this week to spend additional time taking care of any nagging things we have felt in the past to avoid them turning into an injury.
Clean & Jerk
Despite the deload week we will be continuing with our Oly cycle. If you feel the need to have less loading on the barbell this week, by all means adjust the weight. We are still focusing on “perfect” reps which should naturally take care of the loading. We are working the full movement today, from the floor. Focus on specific elements that you need work on (foot position, bar contact in the second pull, squeezing the bar off the floor rather than jerking it off the floor, etc.).
Every 4 mins for 20 mins do:
12/10 Row Calories
9 Dumbbell Deadlifts, 50/35 lbs
6 Dumbbell Hang Power Cleans, 50/35 lbs
3 Dumbbell Push Press, 50/35 lbs
1 Wall Walk
Goal: Complete at an RPE of 6-7 (roughly 70%).
Take note of the RPE (Rate of Perceived Exertion) that we suggest for this workout. It is roughly 60-70% of your max effort and it’s ok to eat up a majority of the time in the 4 min window. Ideally you have roughly 1 min to rest before starting the next round. Be flexible with the weight on the dumbbells and adjust loading if needed. Feel free to swap out the DB’s with KB’s if needed. The complex is obviously similar to DT, but the dumbbells will challenge us a bit more which is why the loading is lower. If you there isn’t enough rowers swap out the same amount of calories on the bike.
3 rounds for quality of:
15 Weighted Sit-ups, pick load
Side Plank, L 20 secs/R 20 secs
1min ea. Tricep Stretch
:30sec ea. Thread the Needle