Deload – Here it’s used as a noun – a back-off period to so that we can continue making forward progress and spend some time improving mobility to increase performance and prevent injury. Deloads usually become necessary after 3-4 weeks of continuous work.
Also, deload sucks because you’re not “working out”. But force yourself to be consistent and take it easy, and it will pay off.
If you just started following the site and have only been at it a week or two, simply go back to a previous week and follow the workouts.
45+ minutes of continuous aerobic work – run/bike/jump rope/row. You can also do light, low rep swings and press, as long as you “keep it light and happy”. Use a 15-20 minute mobility session as a cooldown.
Snatch/jerk or long cycle level, but with a light kettlebell
45+ minutes of continuous aerobic work – run/bike/jump rope/row. Use a 15-20 minute mobility session as a cooldown.