Deload week !!!!!!!!!
After last weeks heaviness (not to mention the general heavy – esqe nature of continually WODding), its time to take things down a notch and lighten up. Literally!!
This week is to be treated as a way to keep moving but at sub maximal loads when the barbell is involved. Concentrate extra hard on your quality of movement. We always strive to move well and with virtuosity, but sometimes can forget that in the pursuit of Fitness.
Take this week to really assess where you are at, use the week to recover & Mobilise. Move your body as best you can and the longer term effects will be profound for you!
Lets get after some!
As always please listen to your body. If it ain’t on, it ain’t on!! rest and mobilise!
Monday 23rd June
A): Back Squat, 3 x 10. (Tempo of: 30X1*. Load @ 50% of 1RM, NO MORE THAN THAT!).
(Note: Take a couple warm up sets to feel the body out. The load today is to be no more than 50% of your 1RM. Keep the SAME WEIGHT ON THE BAR FOR THE 3 SETS! We repeat, keep the same weight on the bar for all 3 working sets!! This is not a “10 – 10 – 10”, it is a “3 x 10”).
*= 30X1 is the tempo requested on all parts of the squat movement in seconds. The first number (3) is asking you to take 3 full seconds on your descent to the bottom of the squat. The second number (0) is saying to not spend any time pausing in the bottom of the squat. The third number (X) is telling you to explosively drive! up out of the squat, we use the letter X to better describe the urgency of the fact. Lastly the fourth number you see (1) is saying to spend 1 full second at the top before you begin your descent, don’t ignore it, spend that second at the top as requested and don’t rush back into it (likewise don’t take longer either).
To summarise here is the breakdown of tempo:
3 seconds down to bottom
0 seconds spent at the bottom
X explode up!
1 second back at the top before your next rep.
B): Midline Stability!!
a – GHD Sit Up, 3 x 15-20 reps
b – GHD Hip Extensions, 3 x 15 – 20 reps
(Note: Superset these two moves together, i.e: 15 sit ups, then immediately do 15 hip ext to complete a set. This should go without saying but if you have not been coached in these movements then you must get a coach to see you through your first set. Remember too that a hip extension on the GHD does NOT involve bending &/or rounding the back!).
(Second Note: You can sub in Overhead Sit Ups for the GHD Sit Ups, go for a 15kg/10kg plate, and you can sub in an empty Barbell Good Mornings or “Supermans” in place of the GHD Hip Ext).
C): 30 Minutes of good quality MOBILITY !
Pick the two most troublesome areas to you and get after them! Spend at least 10 mins on each.
Please respect all movements and do them to the best of your ability. Swallow your pride, if you cannot do a move because its too heavy then lighten the load! If you cannot get the technique right then either grab a coach or call it a day there.