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Deload lifting week

28 Jul Posted by in Helpful Tips | Comments

Who is ready for a deload lifting week?  If you went hard and heavy enough the last cycle of 5’s, 3’s and 2’s, you should be very thankful. Spend lots of extra time on mobility this week to get you ready to get back on the next lifting cycle and ready to hit some PR’s.

What is a deload week?

A deload week is a short, planned period of recovery. You take your training slightly lighter, maybe workout a little less, and generally just ease things back. A typical deload will last a week.  Consistent training will eventually run a deficit that cannot be repaid in a single rest day.  Taking a deload week will help your body recover from the deficit. The deload week allows your body to catch up and repair the connective tissue and restore testosterone/ cortisol ratios.  Muscles can recover a lot quicker than ligaments.  The deload week will help keep your tendons and ligaments happy and healthy 🙂

Rest is not just a break from going to the gym. It’s an absolutely essential part of training! – See more at:
Rest is not just a break from going to the gym. It’s an absolutely essential part of training! – See more at:

A typical deload week in strength training routine, you would do your lifts at 40-50% of your 1RM.  We will not be doing the lifts at a lower percentage, instead we will be just doing wods.  Depending on how your body feels, you can still go hard on the wods.  If you are feeling a little beat up and have not taken an active recovery week or a week off in a long time (ie – don’t remember the last time), it is recommended that you  think about scaling down a zone for a few workouts.


 Coaches Notes:

  • This work out is meant to be heavy, so choose a weight that is on the heavier side but you are able to maintain great form under fatigue.
  • As you get fatigued, really focus on keeping the chest up on the cleans and the front squats by keeping your upper back engaged to allow lots of oxygen in to the lungs.
  • Wait to do your 3rd clean until you are ready to do all the 6 front squats.



Workout of the Day

:15 Jumping Jack
:15 Squat
:15 Mountain Climber
:15 Jump Squat
4 Rounds

1:00 Rest

:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank
4 Rounds

AMRAP: 15 min
Power Clean: 3
Front Squat: 6
Burpee: 9

RX – 120#/185#
Zone 3 – 105#/165#
Zone 2 – 85#/135#
Zone 1 – scale as needed

Foam roll hips/glutes/IT band

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