Deload week primer: The quick explanation of Deload week is to insert 5 1/2 days of active recovery into our high intensity training program during which we focus on form, skill development, and mobility. This gives your CNS, muscles and joints a longer than normal reprieve and will accelerate healing and overall recovery. This week’s workouts will be executed at approximately 50-60% perceived exertion with a similar reduction in volume. This does not mean we do nothing, it doesn’t mean you won’t be sore, and it does not mean it is easy. You will however, be forced to rest and go slower than normal, which may feel strange. Focus on form and worry less about time and weight. Our mobility focus for this week is the shoulders. We will have a daily mobility focus that will be a greater than normal share of the class block for both warmups and cool downs. As always if anyone has questions ask a coach!
Warmup: 3 rounds NFT – 10 arm circles Fwd/Rev – L/R 10 toe touches – alternating feet 5 burpees 250M row Gymnastic Skill: 15 minutes working on handstands – 7 sets of any combination of the below – 30 sec headstand hold – 15 to 30 second handstand hold (freestanding or at the wall) – 10 HSPU (kipping or strict) – 30ft handstand walk – 16 handstand chest touches Scale this appropriately – if you have never done a handstand in your life you will not be doing HSPU today. If you are good at HSPU then challenge yourself by not kipping, increasing the deficit at the bottom, or going for more reps. Deload conditioning (50-60% perceived exertion: 4 rounds for total time: 400M Row 15 sec L-sit 1 minute plank hold Rest exactly 2 minutes after each round Cool Down: 1) Shoulder mobility work with LAX ball and double LAX ball 2) Cat pulling tail – 30 sec each side 3) easy jog 200M