Thursday 9.5.13

Let’s get to work.  This week is a de-loading week.  We are going to take a week and decrease volume and focus on skills.  Proper program design relies on the idea of progressive overload. You slowly build tolerance to more and more volume and/or intensity. Smart program design requires that you train for a period of time, and then de-load to allow for that adaptation and neuromuscular recovery to occur and allows us to avoid overtraining.  If we went 100% every day for weeks and weeks, you would start to feel burned out and possibly injured or banged up.  De-loading allows for a concept known as supercompensation to occur (sounds cool right?!). It means that we take some time to scale back on volume and intensity and then when we jump back in we are better than we were before because we have had time to adapt to the imposed demands of our workouts.  You should finish the workouts and skill sessions this week feeling like you got some solid work accomplished and feel energized and recovered within a few minutes of finishing up.  Take time this week to focus on mobility or extra stretching as well.
Big Events Coming Up:

It’s not too late to sign up for the double under seminar THIS FRIDAY September 6th at 6:30!

Sign up for the Deadlift for Dollars event. We are raising money for a local breast cancer charity, Paint Georgia Pink!  The sign up sheet is on the white board!!  If you don’t want to lift, consider donating to someone who is lifting, including a mystery lifter who could pull around 700 lbs!!

10 Russian KBS (heavy) EMOM for 7 min.
Clean and Jerk – 3 EMOM at 60% of 1RM for 7 min



3k row/2 mile run/2k ski erg at 80% — this is submaximal aerobic effort training.  You should not attempt to beat your scores from last week.