Deloading week
This week, the purpose is to keep moving, but go lighter. Think of this as an active recovery week. You need to keep working your muscles, but at a much lower intensity. It’s important to throw in a deloading week between intense training blocks to prevent overtraining. You should build warmth and a bit of a burn in your muscles, but you shouldn’t be approaching failure on any of your sets. There also won’t be a MyZone challenge this week. Your goal is just to show up every day and move!
We’ll be starting a new phase of programming next week. You’ll learn more about what’s coming toward the end of this week!
Monday
Baseline
mobility with PVC
3x
5 pushup to downdog
10 supermans
10 OHSQ (with PVC)
20 mountain climbers
Work Capacity
4x
10/ 10 MP
10 pull-ups
20 walking lunges
1 wall walk
90-120 sec rest
Then,
800m run
Tabata
Ball slams
DU
20 sec of work: 10 sec of rest x 8 rounds
alternate between ball slams and DU each round
Durability
Stretching on wall, box breathing