Deload week !!!!!!!!! After last weeks heaviness (not to mention the general heavy - esqe nature of continually WODding), its time to take things down a notch and lighten up. Literally!! This week is to be treated as a way to keep moving but at sub maximal loads when the barbell is involved. Concentrate extra hard on your quality of movement. We always strive to move well and with virtuosity, but sometimes can forget that in the pursuit of Fitness. Take this week to really assess where you are at, use the week to recover & Mobilise. Move your body as best you can and the longer term effects will be profound for you! And have some fun too!   As always please listen to your body. If it ain't on, it ain't on!! rest and mobilise!    

Wednesday 25th June

  A): Dead Lift, 3 x 10. (@ 60% of 1RM).   (Note: Take at least 3 sets to warm up (starting with bar only!, then 40%, then 50%). Keep the SAME WEIGHT ON THE BAR FOR THE 3 SETS! We repeat, keep the same weight on the bar for all 3 working sets!! This is not a "10 - 10 - 10 ", it is a "3 x 10". We are concentrating on moving as perfectly as possible. We're talking straight and organised back, lower AND upper back. Hamstrings engaged by sending your hips back and having the weight through the heels. This should NOT be a challenge for you to complete the 3 sets. Remember practice makes perfect, and perfect practice makes permanent).     B): 30 Minutes of good quality MOBILITY ! Pick the two most troublesome areas to you and get after them! Spend at least 10 mins on each.  

Please respect all movements and do them to the best of your ability. Swallow your pride, if you cannot do a move because its too heavy then lighten the load! If you cannot get the technique right then either grab a coach or call it a day there.

Enjoy!