November 8, 2021

Posted By: Christi


Lower volume, lower intensity and a focus on quality movement..these weeks are so important for you and your ability to continue to progress. If you stay true to the intention of the week you should notice that you feel better going into the next week and that is exactly what we want. Towards the end of the week, you can start picking up the intensity if you are feeling good but for the most part, we want you to stick with a certain RPE. If you’re not familiar with RPE it stands for rate of perceived exertion and is essentially how we want you to feel while working out. For deload weeks we generally want to see a 6/7 RPE or roughly a 60-70% effort. At this RPE you should be able to speak full sentences while working out.

Part 1
Every 1 min for 7 mins:
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch
Use 50-55% 1RM Snatch for all sets

Part 2
Run/Bike or Row
7 mins (60% effort)

Part 3
Every 1 min for 7 mins
1 Power Clean & Jerk
Use 50-55% 1RM Clean & Jerk for all sets.

We are starting our week off with some olympic lifting and conditioning. For today we are working with some lower percentages on both the 3-position power snatch and power clean & jerk. The focus should be on speed and consistency with each lift. For both the power snatch and c&j, focus on footwork and not landing too wide. You should be landing in a solid power position, the same position you would squat from. Sandwiched between the power snatch and clean & jerk you will bike, row, or run at a moderate pace. This is to be done at an RPE of 6 which means you should be working at a fairly easy pace, roughly 60%. There is no rest between each piece.

Optional AccessoryBanded Pump Sesh
For quality:
25 L/25 R Banded Split Good Mornings
50 Band Face Pulls
25 Banded Squats
50 Banded Press
50 Banded Leg Extensions
50 Band Straight Arm Pull Downs

These movements should be done with a light band so that you can do large sets. Break up as needed but ideally you are keeping breaks to a minimum and getting right back to work.