For some of us who tend to be high energy, it’s tough to take a break, even just a de-load week (or two). But it’s also hard to come back. This time I chose a “little bit each day” approach that made sense for my level before the break. And it worked. Since I’d kind of been overdoing it before taking time off, I wanted to make sure not to come back full tilt. Before the break I was doing sets of 10-12 pullups, 24kg kettlebell presses for 3-5 reps per side, but I had been struggling in the summer heat outdoors with the conditioning moves. Thankfully it’s starting to get a little cooler outside and I’ve got a great indoor space set up now too.
It's tough to take a break, even just a de-load week (or two). But it's also hard to come back to training... Share on XThe week I describe below is meant to be very much sub-maximal, but it is also very personalized. This is not a program for beginners (but I am working on one, keep watching!). It’s not meant to be done as written, but it is presented as an example.
The Ideas I Kept in Mind:
- I wanted to make sure I could comfortably complete every rep with good form, and to err on the “easy side”. I wanted to make sure that I completed everything with relative ease for psychological reasons as much as anything!
- Less is more, especially in the beginning of the week.
- I wanted to use just a few movements per session, and that each session would feature compound lifts.
- While I could certainly do more than 6 pullups in the first session, I made myself focus on the form, and performing every move with precision. Rushing through and cheating the movement? Not an option.
- Changing the workout during the session? Sure! What you see below is what I ended up actually doing, you’ll see some slight pivots here and there.
Here’s What I Did For A Five Day Restart/Kickstart:
Monday
6x Pullups
10x Swings
3x Goblet Squats
rest
5x Pullups
10x Swings
3x Goblet Squats
rest
4x Pullups
10x Swings
3x Goblet Squats
rest
3x Pullups
10x Swings
3x Goblet Squats
rest
2x Pullups
10x Swings
3x Goblet Squats
rest
1x Pullups
10x Swings
3x Goblet Squats
10x Swings
rest
10x Pushups
10x Swings
rest
10x Pushups
10x Swings
rest
10x Pushups
10x Swings
Tuesday
10/10 Get-ups (1/1 no weight, 9.9 16kg)
Abs Combo 3x:
- 5x PB Crunch
- 20x Scissor Kicks
Wednesday
7x Pullups
10/10 Floor Tap Lunges
rest
6x Pullups
10/10 Floor Tap Lunges
rest
5x Pullups
10/10 Floor Tap Lunges
rest
4x Pullups
10/10 Floor Tap Lunges
rest
3x Pullups
10/10 Floor Tap Lunges
rest
3x Pullups
10/10 Floor Tap Lunges
rest
2x Pullups
10/10 Floor Tap Lunges
rest
10x Pushups
10/10 Floor Tap Lunges
Rest
10x Pushups
10/10 Floor Tap Lunges
Rest
10x Pushups
10/10 Floor Tap Lunges
Rest
Rowing Machine, moderate pace 30 mins
Thursday “active rest”
Rowing Machine, Moderate Pace 30mins
Friday
8x Pullups
10 Alternating Cossack Squats
Rest
7x Pullups
10 Alternating Cossack Squats
Rest
6x Pullups
10 Alternating Cossack Squats
Rest
5x Pullups
10 Alternating Cossack Squats
Rest
4x Pullups
10 Alternating Cossack Squats
Rest
3x Pullups
20 Paces March in place, with 2x 20kg kettlebells
10 Pushups
Rest
2x Pullups
20 Paces March in place, with 2x 20kg kettlebells
10 Pushups
Rest
3x Pullups
20 Paces March in place, with 2x 20kg kettlebells
10 Pushups
Rest
2x Pullups
20 Paces March in place, with 2x 20kg kettlebells
10 Pushups
Rest
The next week, I was ready to get back to my regularly scheduled programs – 3x 45min-1.5hr kettlebell and bodyweight intense circuits, 2-3x Rowing or hiking.
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