Bench Press and Deadlift: De-load Week
*TM = 90% of Actual 1 Rep Max
Set 1: (TM x .4) x 5 Reps
Set 2: (TM x .5) x 5 Reps
Set 3: (TM x .6) x 5 Reps
Assistance: Complete 3 sets of A1/A2 (alternating b/w movements), then three sets of B, then three sets of C.
A1. Good Mornings x 8 Reps x 3 sets
A2. 10 Single Leg KB Deadlifts (5R/5L) – slow and controlled x 3 sets
B. DB Bench Press x 15 Reps x 3 sets (rest 90 sec)
C. Triceps Extension with DB x 10 Reps R+L x 3 sets (rest 90 sec)
Core:
25 Med Ball Sit-Ups
300m Farmer’s Carry with a partner (heavy, use the farmer’s carry bars)
25 Med Ball Sit-Ups
Finisher:
90 sec AMRAP Lateral Jumps over Paralette or Lateral Box Jump Overs over a short box or stack of plates
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