10-14-13 – Deload Week – Day 1

WOD Sat 10-12-13
October 11, 2013
10-15-13 – Deload Week – Day 2
October 14, 2013

10-14-13 – Deload Week – Day 1

Deload week primer:  Deload week inserts 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 knee & ankle joint.  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!

This is my kind of deload week!

Skill: C&J: 3 x 7 reps at 40-50%  of 1RM

Conditioning 

3 rounds NFT:
7 squat cleans 75/45
7 burpees with 6″ target
7 wall balls 20/14