After burying myself at the end of week 3 with a good old dose of overreaching, I couldn’t have felt more relieved to begin seven days of deloading nirvana.
Now’s the time to start the recovery process….
The ethos for this week? Insert Yoga here.
Monday’s sprints, switched for Yoga.
Tuesday’s weightlifting went ahead, but with a far lower intensity; 55% for a single in both Snatch and Clean and Jerk.
APRE squats; 2 sets of 3r with 75kg, and accessory gymnastic work, a mere 2 sets of 2 reps on the wide grip l-sit pull-ups.
As a general rule for deload week – half the volume, half the weight.
Wednesday’s session was a longer session of Yoga, 60 minutes in total, and an afternoon of walking in the fresh air.
Thursday’s weightlifting class was all things hanging. Hang Snatch for 3r at 70%, Hang Clean + Jerk for 1r @70%, Back Squat for 1r @78%, 3 sets of 20r Walking Lunges.
Friday’s gymnastics session; front levers only. 3 sets of 6 second holds. Mixed in with some Yoga and steady state cardio for 45 minutes. Aerobic work can contribute to recovery nicely, especially if your base is somewhat lacking, like mine.
Saturday, Yoga.
Sunday, Yoga.
Starting to feel a little more human…
Harry Cloudfoot is a writer and self-experimenter, slackline instructor and nomad, based in the UK. You can follow him on Twitter.
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