What is happening this week? THE DELOAD.

The deload period of your training is one of the most important pieces of the puzzle.

The attitude of “If I don’t end up leaving a sweat angel on the floor, it’s a pointless workout” really makes my left eye twitch.

What exactly is a deload you ask? (from eliteFTS.com) “A deload is a series of sessions where you focus on all of the following and reduce multiple factors of intensity: Mobility, SMR – soft-tissue work, Flexibility, Active recovery, Weaknesses, Rehab, Strength training form, Conditioning, Breathing Kinetic stability, Skill work.”

A deload is NOT simply a rest day or an “active rest” workout, it is a planned in your programming that is designed to allow muscles to recover from stresses put on them from previous weeks. When deloading, there are many factors which must be considered and ultimately decreased for the sake of proper recovery, including: sets, reps, weights, and rest periods between sets.

By regularly implementing deload weeks into your program, you can continuously hit the weights hard 2-3 days in a row with a rest day in between. The deload week also allows your CNS and brain to recollect itself after hard weeks of training, assuring that you will be able to jump back into the program with renewed vigor: something that Olympic and Powerlifters, as well as Strongman fully understand.

It is important to remember that a deload is of the upmost importance. A week of proper mobility work, adequate rest and food intake, as well as analysis of form and technique will ensure that you are able to stick with a program for the long run, rather than bowing out early due to burnout or injuries. -Adopted from Lift Big Eat Big

Warmup
Dynamic Athletic Movement

3 Sets
2 Turkish Getups R/L
10 Down Dog Push-ups

Lift
5-5-5
Deadlift

DELOAD– all sets easy, work on perfect technique, don’t increase weight unless everything is dialed in. Last set NO HEAVIER THAN 70%

Conditioning
10 Minutes AMRAP
10 Double Kettlebell Push Press
10 STRICT Pull-ups

No kipping at all. For our purposes a “kip” will be when the knees come up to the hips and the hips are violently extended to allow the body to jerk up over the bar OR any excessive swinging of the trunk and legs to facilitate the pull over the bar.
Strict means strict. The Open is over.
For those who aren’t strong enough to perform strict pull-ups, then strict band assisted pull-ups or ring rows may be substituted.
No scores will be recorded on the white board.