This week will be a little different than what we’re all accustomed to. We’ve all been beat up with the last 6 weeks of programming. Take this time to recharge your batteries, recover, and heal… be ready for the Open. On top of what we do in class, try to get in some extra slow easy cardio (shivers) in your spare time… running, rowing, biking, walking, swimming, hiking, etc. Don’t do the training if you don’t have the guts to rest.
Also, I posted THIS a year ago this week. It’s something ALL of us need to think about from time to time. Are you measuring your fitness progress??? If so, how??? I hope it’s NOT with the bathroom scale. IMO strength should be at the top of your priority list of fitness aspects… the reason why CFV Outlaw is a strength-biased program. As we age, we lose muscle mass, but a solid strength program can prevent and reverse this. I’ll bet in 30-40 years the ability to squat yourself off the toilet, pull yourself in and out of your car, and pick up your grandkids will be far more important than your %bodyfat, pant size, or your 5k time. If you aren’t seeing increases in your baseline strength (squats, deadlifts, Oly lifts, etc), how do you know your hard work is paying off??? Don’t skimp on the days that a Barbell Complex or heavy sets of back squats are programmed. Lift heavy things.
Outlaw – Deload- Week
EMOM for 5:00-
5x T&G Snatch @<50%
10min to est 1RM for the following UB complex.
1x Clean to Thruster + 1x Push press + 1x Push jerk + 1x Split jerk
20:00 at a conversational pace… seriously. The goal is to keep your HR under 150bpm. I know this is foreign to most of us. If you aren’t sure, take your pulse for 6 sec… do NOT exceed 15x beats in this time. We may have to get out some dirty rap music for this session.
25x Wall Balls 20/14#
25x Burpee Box Jumps 24/20″
25x KB Swings 24/16kg
25cal Row or 400m run
CFV Monday WOD