June 20, 2021

Posted By: Christi

Deload Week!

Deload week is upon us and just like always our focus for this week will be on quality work with minimal volume. The overall goal for the week is to have you coming out feeling rested and recovered. These are extremely valuable weeks that we all need to make the most of for our fitness gains.

For quality:
1000m Row
30 Med Ball Cleans, 20/14 lbs
20 Dumbbell Push-ups
10 Strict Toes-to-bars
60/50 Bike Calories
30 Wall Squats
20 Plank Shoulder Taps
10 L/10 R Split Stance Good Mornings, 95/65 lbs
800 m Jog
30 Walking Lunges
20 Ring Rows
10 Kang Squats, 95/65 lbs

Goal: Complete at an RPE of 6/10…a 60% effort

Take note of the RPE (rate of perceived exertion) that you should be completing this at. It’s easy to try to push the pace here and turn this into a difficult workout but the goal is to increase blood flow and give your joints some movement. The row, bike, and jog should be at roughly the same pace and nearly a warm up for the work following them. Take your time on all the gymnastics and light barbell work focusing on quality of movement and range of motion. Break things up as needed so you are never going “near” failure. You should be better when you finish the workout then when you started if done well.

Post Work
10ea Thoracic Rotation
10-15 Cat Cow
10-15 Cobra to Downward Dog