Deload week is coming to a close. What does this mean?
Hopefully this means that you doubled down on your recovery efforts this week. You should come in on Monday feeling like a teenager (unless you are a teenager, in which case you should feel pretty normal, unless you’re Tank).
If you are a Master’s athlete, you don’t have much time (get it… you’re old!) 🙂 But seriously, there is not much time to get “fitter” or “stronger”. The best thing you can do at this point is refine all of your lifting and skills — and keep yourself physically, mentally and emotionally healthy until the WODs come out on the 17th. Continue to train as normal, but pay extra close attention to your nutrition and sleep. I want you to be fully rested and repaired by the 17th — ready to hit whatever HQ puts out with FIRE.
If you are an Individual or Team heading to Regionals, now is the time to FOCUS. You will be preparing yourself for a very concentrated weekend of work. Once again, for every hour you put in on the rubber, you need to put in an hour of recovery outside the gym. This is not a joke. This is for realz.
I will be programming specifically for Week 3 of Regionals; the taper and peaking will be designed specifically for those athletes. If you are in Week 1, 2 or 4 – please email at: firstname.lastname@example.org for specific tapering, peaking and programming.
Rest will be part of the program. Recovery will be part of the program. YOU MUST train hard when it is called for and YOU MUST recover properly to perform at your best.
Week 38 Training: 14.04.04
A. 15 Minutes to Establish a 1-RM Bench Press
B. 15 Minutes to Establish a 1-RM Deadlift
Notes: Lift heavy; lift smart.
Snatch @ 135/95
Notes: For MU: Place rings 6″ above max fingertip reach. For Snatch: You must catch the snatch on the way down. You may not power snatch and then overhead squat.