Back-off week

Hang snatch: 70% x 2 x 2
Hang clean and jerk: 70% x 2 + 2 x 2
Push-press: 70% x 3 x 2

Yup, it's here again: back-off week. This will be a lighter week in terms of both volume and intensity to get a little recovered from the last few heavy weeks. Last week was brutal in terms of both the volume and intensity, and in order to press on and continue to get stronger we periodically need to take a little time to get recovered! If you are balancing weightlifting with other training (like CrossFit), this would be a good time to consider lightening your load in terms of your other pursuits as well. Just because we are going lighter in weightlifting this week does not mean you should take the opportunity to go heavy in something else...that kind of defeats the purpose of a deload week! Also, remember that even though the weights and volume are decreased this week, you may still find it quite difficult if you've been pushing hard the last few weeks just because of the state of fatigue you are in. This is to be expected, and is the reason why we program in these deload weeks to manage recovery before it's too late. Sometimes we just need to work smarter, not harder! Don't worry, next week we ramp it back up with the highest intensity of this cycle, so get ready!