Persist Deload - Optional Programming

I N T R O D U C T I O N

For those of you who have been with us for the past build, you may be feeling the effects of
the intensification within your training. The new cycle will restart a new training build so will
contain less volume and intensity than the past few weeks. But If you are feeling the need to
dial things back to reset, you may wish to pull back a bit further.

The following training can be performed in place of the prescribed workouts in Pump or
Perform Monday – Wednesday of the first week of training as a deload option. These
workouts will have a similar format to the regular programming, but the reps, sets, weights,
and movements will all be reduced in terms of volume and complexity. By Friday, after 3 days
of deloading and another active recovery day or rest day, you should feel back to your best
self and resume normal programming with the group at that time.

For Minimalist, I recommend that you simply do the bodyweight versions of the workouts for
the day. If you follow the Pillars track, the volume is lower so you likely won’t need a deload,
but if you wish you can choose light loads and fewer sets in the first week, and spend
additional time on warmup and cool down instead.

If you have any questions, drop them into the message area of TrueCoach for Athlete
Support to get back to you. Enjoy your deload week!

P E R F O R M – D A Y 1

Warmup: FBB Overhead Prep 2.0

2–3 Rounds
60sec Ski or 100' Bear Crawl Slow and Steady OR cardio of choice x 60 sec
10 Prone Trap 3 Raise
*Lift the shoulders and feet away from the surface you are laying on. Try to minimize the
shoulder blades shrugging up toward your ears.
10 DB External Rotation Elbow on Knee R
10 DB External Rotation Elbow on Knee L
*Keep the weight light and do not allow the shoulder blade to move as you rotate the
shoulder.

A) PreFatigue – Scaps & Core: 2 Sets

1. Banded Pull Aparts x 15–20reps
2. Ring Plank; 45–60sec
3. Ring Row 2020; 8–10reps (opt for a body angle that allows for you to get a large range of
motion)
rest as needed between movements and sets

B) Upper Push and Pull Low Intensity: 2 Sets

1. Barbell Strict Press; 1010; 10 reps LIGHT
rest as needed
2. Body Row; 1010; 15 reps
rest 90–120sec and back to 1

C) Continuous Movement – Sustainable: 2 Rounds

10 Alternating DB Hang Snatches Light
15 Sit Ups
200m/160m Row

directly into
2 Rounds
10 Alternating DB Hang Clean and Jerk Light
10 Push-Ups
200m/160m Row

FBB Shoulder Cooldown

On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the
30–60 sec of the stretch will require some fidgeting, but once you find a good spot relax
deeply.

1. Passive Hang x 1 minute

*Support the feet to take load off of the shoulders. You may also use lifting straps to make it
easier on your grip and you can fully relax into the stretch.
2. Supinated Passive Hang x 1 minute
*Support the feet to take load off of the shoulders. You may also use lifting straps to make it
easier on your grip and you can fully relax into the stretch.
3. Seated Shoulder Extension with Barbell OR Shoulder Extension on Floor x 2 minutes
*Find a comfortable positions for the shoulders. Keep your shoulders down and back during
the stretch.
4. Prayer Stretch x 2 min or 1 min/side
*Perform on the bench as demonstrated, or put one elbow against the wall and lean into it.

P E R F O R M – D A Y 2

Warmup: FBB Hinge Prep 3.0

Cardio of Choice x 3–5 minutes
+
2–3 Sets
30 Elephant Walk Steps 15/leg
*Straighten the knee as much as possible to stretch through the hamstrings.
10 Seated DB Good Mornings
*Hinge as far as possible without allowing the lower back to round.
A) Warm Start: 2 Rounds
Run 400m Easy
20 Ostrich Walk Steps
10 Skater Jumps

B) Hang Power Clean Technique: Every 60sec x 6 sets

2 Reps Hang Power Clean

C) Interval Weights and Gymnastics:

3 sets:
8 Russian Swings 53/35lbs
8 Box Jump Step Down 24/20"
-rest 45sec between sets

rest 3mins and move on

3 sets:
8 KB Deadlifts 53/35lbs
6 Burpee No Jump No Clap
-rest 45sec between sets

rest 3mins and move on

3 sets:
12 Walking Lunges
30 Double Unders
-rest 45sec between sets

Cooldown: FBB Spine Flexion and Extension

*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the
first 15–30 sec of the stretch will require some fidgeting, but once you find a good spot relax
deeply.

1) Cat Cow x 10reps with 2–3 sec hold in each end position.
*Progress to segmented cat cow if possible.
2) Cobra Stretch x 10 with 5–10 sec hold.
*Elevate the chest as high as possible to stretch through abdominal muscles and hip flexors.
3) Bridge Pose x 2 min
*To regress this movement, perform banded bridge pose.
4) Pike Stretch x 2 min
*Pull torso to the legs.
5) Standing Forward Fold x 1 minute
*Keep the knees straight and allow the low back to round.

P E R F O R M – D A Y 3

Warmup: FBB Squat Prep 2.0

Cardio of Choice x 3–5 minutes
+
2–3 Rounds
10 Knee Over Toes Calf Raise R
10 Knee Over Toes Calf Raise L
*Bring the knee as far forward over the toe as possible without letting the heel come up to
find your start position. Then raise the heel.
15 Standing Banded Psoas March R
15 Standing Banded Psoas March L
*Bring the knee forward as far as possible to activate the hip flexors. Minimize rounding in
the low back.

A) PreFatigue – KB Grinder: 3 Rounds NOT FOR TIME

1 Turkish Get Up R
3 KB Windmill at Top of Get Up R
20m KB Overhead Carry R
1 Turkish Get Up L
3 KB Windmill at Top of Get Up L
20m KB Overhead Carry L
*KEEP THE KB LIGHT

B) Strength Balance – Single Leg Squat, Push & Pull: 2 Sets

1. Front Squat; 1010 × 10,10
rest 45sec
2. Dumbbell Bench Press; 2010; 8–10-/reps light;
rest 45sec
2 Single Arm Dumbbell Row; 8–10/reps light;
rest 60–90sec back to 1
C) Functional Pump Conditioning – CHIPPERS: For Time
50m Single Arm Farmers Carry Right Arm 53/35lbs
16 Cobra Step Ups 24/20"
50m Single Arm Farmers Carry Left Arm 53/35lbs
16 Bench Dips
100m Farmers Carry 53/35lbs
16 Cobra Step Ups 24/20"
50m Single Arm Farmers Carry Right Arm 53/35lbs
16 Bench Dips
50m Single Arm Farmers Carry Left Arm 53/35lbs

Cooldown: FBB Front Split

On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the
first 15–30 sec of the stretch will require some fidgeting, but once you find a good spot relax
deeply.
1) Supine Hamstring Stretch x 1 min/side
*Keep a slight arch in your low back during this stretch.
2) Half Kneeling Anterior Line Stretch x 1 min/side
*Aim to stretch through the quad, hip flexors, and lats on the involved side.
3) Front Split Progression: Start in the couch stretch position. Perform 10–15 rocks in and out
of the front leg (as demonstrated). Walk out the front leg and then perform another 10–15
rocks. Use an object to hold onto (paralletes or yoga blocks). Then try to straighten the front
leg (while holding onto the stationary objects), and stretch the the hamstrings without
allowing your torso to rotate. Spend a total of 2 minutes per side on this drill.
4) Front Splits x 2 min/side
*Utilize regression as necessary to find a comfortable position for you.
P U M P – D A Y 1

Warmup: FBB Upper 3.0

Cardio of Choice x 3–5 minutes
+
2–3 Rounds
1. Scapular Pull-ups x 5reps
*Keep elbows straight. Initiate the movement by retracing the shoulder blades.
2. Shoulder Extension Bridge x 5reps
*Keep your shoulder blades down and back (chest up) during this entire movement.
3. Yoga Pushup x 5reps
*Press into the floor to stay active through the shoulder blades.
4. Kettlebell Windmill x 5/side
*Reach up toward the ceiling and allow the shoulder to rotate naturally.
5. KB Burpee x 10reps
*Control lowering and allow the shoulders to move into a deep extension position.
*Intention: Prep the scapula and thoracic spine in preparation for upper body pressing and
pulling.

A) Aerobic Bodybuilding – Pre-Fatigue:

Bike 9mins @ Easy Pace
*every 3mins get off the bike and perform
8 Ring Rows
10sec Ring Row Hold at top of last rep
12 Band Pull Aparts

B) SuperSet #1 :
2–3 Sets
1. T Bar Row; 1010; 8–10reps
rest 30sec
2. Banded KB Pull-Over; 1010; 8–10reps
rest as needed and back to 1

C) SuperSet #2:
2–3 Sets
1. Incline Bench Dumbbell Bicep Curl; 1010; 8–10reps
rest 30sec
2. Tripod Elbowing Row; 1010; 8–10reps/arm
rest as needed and back to 1
D) Ascending Fatigued Triplet: 10mins Steady and Moderate Effort
2–4–6–8–10–12...
Body Row
Push Up
Calorie Bike

Cooldown: FBB Shoulder

On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the
30–60 sec of the stretch will require some fidgeting, but once you find a good spot relax
deeply.
1. Passive Hang x 1 minute
*Support the feet to take load off of the shoulders. You may also use lifting straps to make it
easier on your grip and you can fully relax into the stretch.
2. Supinated Passive Hang x 1 minute
*Support the feet to take load off of the shoulders. You may also use lifting straps to make it
easier on your grip and you can fully relax into the stretch.
3. Seated Shoulder Extension with Barbell OR Shoulder Extension on Floor x 2 minutes
*Find a comfortable positions for the shoulders. Keep your shoulders down and back during
the stretch.
4. Prayer Stretch x 2 min or 1 min/side
*Perform on the bench as demonstrated, or put one elbow against the wall and lean into it.

P U M P – D A Y 2

Warmup: FBB Squat Prep 2.0

Cardio of Choice x 3–5 minutes
+
2–3 Rounds
10 Knee Over Toes Calf Raise R
10 Knee Over Toes Calf Raise L
*Bring the knee as far forward over the toe as possible without letting the heel come up to
find your start position. Then raise the heel.
15 Standing Banded Psoas March R
15 Standing Banded Psoas March L
*Bring the knee forward as far as possible to activate the hip flexors. Minimize rounding in
the low back.
A) Pre Fatigue Pump – Leg Focused EMOM:
EMOM x 8mins
1st – 10 Alternating Cobra Step Ups (tall box)
2nd – 10 Slant Board Bodyweight Single Leg Calf Raise/leg

B) SuperSet #1:
2–3 Sets
1. Cyclist Back Squat; 1010; 8–10reps
rest 30sec
2. Dual KB Rack Wall Sit; 30–40sec
rest as needed and back to 1

C) SuperSet #2:
2–3 Sets
1. Cobra Split Squat; 1010; 8–10reps/leg
rest 30sec
2. Anchored Sit Up x 15–20reps
rest as needed and back to 1

D) Single Leg & Core Volume Work:

3 Sets
Bodyweight Cossack Squat; 6–8/leg;
rest 15sec
Supine Toes to Bar x 10–12reps
rest as needed and back to 1

Cooldown: FBB Quads and Calf 1.0

*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the
first 15–30 sec of the stretch will require some fidgeting, but once you find a good spot relax
deeply.
1) Weighted Ankle Stretch x 1min/side
*Keep knee in line with the middle of the foot.
2) Low Dragon Stretch x 1 min/side
*Move feet away from each other to maximize stretch.
3) Saddle Pose x 1 min
P U M P – D A Y 3

Warmup: FBB Upper 1.0

Cardio of Choice x 3–5 minutes
+
2–3 rounds
1. Banded Shoulder Extension x 10 reps
*Hold in the stretch position for 2–3 seconds, move the arms fast back to the hips, then 5
second return to the stretch position.
2. Prone Swimmers x 5reps
*Move VERY SLOW. Own every inch of this movement, allow the shoulders to rotate naturally.
3. Plank to Downdog x 10reps
*Press through the floor throughout the entire movement to keep the shoulder blades
active.
4. Double Pushup Burpee x 5reps
*Move quick with quality to get a pump and elevate the core body temperature.
Intention: Open up the shoulder joint and activate the scaps in preparation for upper body
pushing and pulling.

A) Pre Fatigue Pump: KB Shoulder

3 Rounds Not for Time
5 Single Arm KB Clean to Windmill Press R
20m Single Arm KB Overhead Carry R
5 Single Arm KB Clean to Windmill Press L
20m Single Arm KB Overhead Carry L

B) Giant Set:
2 Sets
1. 90/90 Legs Narrow Grip Floor Press; 8–10reps
rest 45sec
2. Tall Kneeling DB Arnold Press; 8–10reps
rest 45sec
3. 90/90 KB Tricep Extensions; 8–10reps
rest 45sec
4. Dumbbell Shrugs; 12–16reps
rest 90sec and back to 1
C) Landmine Chipper:
1 Round NOT FOR TIME
100m Front Rack Carry 53/35lbs
20 Tall Kneeling Landmine Oblique Twists/side
15 Landmine Z Press/arm
15 Landmine Snatch High Pull/arm
5 Landmine Turkish Sit Up/arm
rest 90sec between rounds
**Empty Bar Landmine

Cooldown: FBB Thoracic Spine, Chest and Lats 1.0

*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the
first 15–30 sec of the stretch will require some fidgeting, but once you find a good spot relax
deeply.
1) Anterior Chain Stretch x 1 min/side
*Push hip forward to maximize hip flexors stretch.
2) Passive Hang x 1–2 min
*Support the feet to take load off the shoulders.
3) Seated Barbell Shoulder Extension Stretch x 1 min
*Keep shoulder blades down and back. Adjust seat height to change stretch intensity.
4) Side lying Thoracic Rotation with Reach x 5/side with 5 sec hold in the end position.
*Keep knee pinched to foam roller or knees pinched together if no foam roller available.