Deload Week. It’s been a strong last several weeks. It’s time to give our bodies and minds a period to recover. In the past several weeks we have retested 1 rep maxes and retested Open workouts as written or camouflaged into a WOD with small adjustments. Our adrenals fired stronger, our fight-or-flight system kicked in harder and we want to be sure we recharge here. We're going to reduce our prescribed volume and percents for lifting. Happy Training!
STRENGTH:
Back Squats
5 Sets of 3:
Set #1 - 65% of estimated 1RM
Set #2 - 70%
Sets #3, 4, 5 - 75%
1st Squat - Pause for 3s in bottom.
2nd + 3rd Squat - No pause.
*Rest as needed between sets.
WOD:
3 Rounds:
200 Meter Run
20 Wallballs 20/14
200 Meter Run
20 DB Hang Clean and Jerks 50/35
SWEATFEST:
Row 1,000m
Then, 5 Rounds of:
5 DB Power Clean & Jerk (2 DB's)
10 Pull Ups
15 Air Squats
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