Deload Week 8-4-23

Hello and Happy Easter!

Unfortunately, there will be no workout Sunday morning.

However, the good news is that we can still get our RSK sessions in on Monday and Wednesday!

Wednesday the 12th will be at the usual time of 07:00, but please note that Monday the 10th will be later than usual, starting at 09:30.

Congratulations to everyone who made it through the previous cycle! I hope you're experiencing the benefits of your progression.

Incorporating progressive overload into your training is a significant advantage. If you've never tried it before, just watch the improvements unfold as you progress from one cycle to another.

This week is a deload week, meaning the volume (but not the intensity) has been reduced in preparation for the new cycle starting on the 16th.

Monday the 10th (@09:30)...

Mobility and balance, M&B:

10 Pancake on Ball

12-20 Pronated Cobra Leg Raise on Ball

10 Birdog to Knees on Ball

Rest as needed, move slow for 3 sets

Time under tension, TUT:

6 Single Arm Squat Clean / side

8-12 Dual Kettlebell Romanian Deadlift

Rest as needed between sets

Moving with purpose. MWP:AMRAP: 15

14 Goblet Squat

16 Reverse Lunge to Strike

18 Ground to Overhead

20 Hollow Knees

Wednesday the 12th...

Mobility and balance, M&B:

4-6 (WTD) ATG Split Lunge / side

12 Underside Switch on Ball

20 Back extensions on Ball or Blackburns on Ball

Rest as needed, move slow for 3 sets

Time under tension, TUT:

2-3 Trips Offset Rack Carry

16-20 Gorilla Rows

30s Hollow Rocks

Rest as needed between sets

EMOM: 21 (7 rounds)

. 26 Jumping lunges

. 12 Single Arm Upright Row

. 14 Kettlebell Swings