Deload Week (Feedback below)

Rx'ed Work:
1. Complete both structural Routines (green cell)
2. Complete 1-2 of the EST sessions (blue cell)
3. Movement Homework 2x (yellow cell)

Optional Work:
No more than 5 sessions this week. You can do the structural/ EST sessions or the structural/ low intensity aerobic sessions on the same day or in the same session. The rest of the week can be composed of the following:

4. Extra Curriculars (purple cell)
5. Low intensity aerobic work (pink cell)Option 1:
A. Big Lifts: BS, FS, DL, WPU, OHP, CGBP - pick one upper and lower and hit 3-5 x3-5 @~80-85%
B. L-Sit Rope Climb; accumulate 3-6 total reps for quality
C. Self Directed Lower Assitance – 2-3 exercises w/ one for lower mobility, one that is knee flexion based movement (lunges, quad isolation work, sissy squats, etc) , one for lower leg (calf/ tib/ feet) strength – nothing too strenous – just driving blood and getting a little pump (2-3 sets of ea/)
D. Self directed core work (good options would be plank/ side plank variations, hanging leg/ knee raise variations, corner wiper, pallof presses, hollow rocks, decline situps, etc)

Option 2:
A. Big Lifts: Same as routine 1, but pick a different lift
B. Stack Press; 10-15 x2-3, rest as needed (Challenging w/o compensating. https://www.youtube.com/watch?v=c15JBujlILY&list=UUcoCfmrZG4f_QRnGXf09NuQ&index=18&t=0s)
C. COS Iron Scap protocol x1 time through
D. Self Directed Lower Assitance – 2-3 exercises w/ one for lower mobility, one for posterior chain, one for lower leg (calf/ tib/ feet) strength – nothing too strenous – just driving blood and getting a little pump (2-3 sets of ea/)
Session 1:

1:00 AB @125-150 watts
Rest 1 Minute
1:00 AB @175-200 watts
Rest 1 Minute
1:00 AB @225-250 watts
Rest 1 Minute
.....cont until Peak HR at the end of each set stops rising from the previous set or until you hit an ~8.5-9/10 RPE
(Rest to recovery, then....)
+
5:00 AB @75-85% of peak HR from first piece (~75-100 watts slower than finishing pace from above)
x2-4 sets
*Note avg watts/ RPE from each set here

Session 2:

In 14 minutes get as far into the ladder as possible.....
3,8,13,18,23,28....etc
Thruster (95#)
CTB PullupsYou can pick as many of these as you'd like, as long as you don't go over the 5 session total for the week

Option 1: Saturday throwdown workout

Option 2: Group class workout

Option 3: Open Skill Work:
Below is the list of open movements. Goal for this piece is to pick whichever you're not comfortable w/ and get some moderate touches in isolation or in combination with other movements. You can do an EMOM, some short 80-85% effort intervals, etc. If you need help constructing this let me know atleast 90 minutes in advance of your session.
-hand release push ups
-hand stand push ups
-burpees
-Wall ball
-Row
-DU's
-CTB
-Muscle ups
-Box jumps
-All barbell variation. i.e. power snatch, power clean, Thruster, S2O, CnJ, Deadlift, OHS, clean, etc.
-All DB variations: DB power cleans, DB walking lunges, DB HcJ, DB power snatchI'd recommend hitting 1-2/3 of these this week (can be on the same day as the stuff in cell #1/ other work)

EST Session 1-
2 Series of the following.....
50yd Freestyle swim @90% effort
x4 sets resting 40 sec b/w sets then ~60 before the next part
+
25yd Back Stroke swim @recovery effort focusing on rotation and 'reaching' out of the water to open your shoulders
x4 sets resting 20-30 sec b/w sets and then ~60 sec b/4 the next part
+
100yd swim w/ kick board (head down, unless when breathing, keeping the kick steady w/ the heels kissing the surface of the water. Manitan rigid body line)
x1 set, then rest as needed b4 starting back from the top w/ the 50yd free styles

One you go through two series of...
50x4
25x4
100x1
then complete the pool recovery program:
A. 1-3min of easy kicking/cycling of legs
B. Touches on drills *only do what's comfortable
-Leg swings
-Walking Knee hugs
-Easy skipping
-High knees
-Butt kicks
C. 1-3min of easy kicking/cycling of legs

EST Session 2:
Accumulate 20-60 Minutes @<140 BPM (conversational pace throughout)
Mix and Match from the following.....
-Assault Bike
-C2 Bike
-Row
-Skierg
-Run
-Stair Stepper
....etc
*If possible i'd try to do a good chunk of this outside to get some vitamin D/ fresh air

EST Session 3:
60-120 min hike

Homework (to be done 1-2x this week): Preferably done in the AM, but can be working into your schedule as you see fit

A. Visualization sequence:
-a few minutes of relaxation breathing with your eyes closed. Focus on your breath and clear the mind (if you need assistance check out head space or calm apps)
-with your eyes closed visualize yourself working through this movement routine with intent
-Come back to focusing on your bresth/ clearing the mind

B. Full Body CARs routine; 3-5 rotations per movement/ direction

C. Feet/ Ankles/ Calves; perform a few sets/ reps of a calf raise variation, an intrinsic foot strengthen movement from your normal foot/ anklle routine, and then spend a few minutes trying to contract different parks of your feet/ toes (creating novel sensory input to the feet)

D. Hips; pick your favorite hip opener and get some touches here. Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills

D. T-Spine; pick your favorite t-spine opener and get some touches. Recomendations would be foam rolling, your snatch mobiulity routines for the t-spine, PVC lift offs, etc

E. respose postures - spend 5-10 minutes in one of these repose postures (can mix and match as well)
-Long seated
-Bottom of a squat
-Kneeling or Seiza Sit
-Side Seated
-Half Lotus
-Seated cross legged on the ground

_______________________________________________________________

- would like to incorporate a 5 minute squat per day - do it as WU or cool down?
- Iron Scap also is just a great routine - once per week/every two weeks would be great
- liked the two mandatory days! Squatting feels better - working on Adductors and sitting in a deep squat has helped the most.

- AAB up to 525-500 Watts for a max HR of 163 (next interval was same HR)
--> doing 5:00 with the prescribed wattage is pretty hard afterwards

- I practiced with some ankle mobility routines. Obviously this takes a long time, but the by far biggest change occured after a foot elevated banded ankle distraction. That pinchy feeling often occurs when doing deep squats or mobility so it might be worth working on that.

- That "around the world" type of cardio was really calming.
- can we add belt squats once a week after front or back squatting? <3