65% x 5
75% x 5
85% x max reps
12 Barbell Box Step-Ups 20″
*Left + Right = 2 steps
*Shoot for 75/55lb bar or more
*Be sure to stay under control and go down slowly! Stand all the way up before bringing your other foot on the box. Concentrate on your glutes and hamstrings.
10/7 Cal on the Assault Bike or Row or 100m Run
Max Front Squats 185/135
These are short bursts for a reason! Go hard and LETS GO!
2 min easy cardio
Monday 2/24 – Upper Body
Final day of DELOAD week. The new accumulation period begins Wednesday
A. Incline Barbell Bench Press
2 sets of 10-12 reps @ 90% of weight for 15 reps
B. Ring Row or Inverted Rows on Barbell
*This is in lieu of Pull-ups which normally occupy part B. We will return to normal structure next week
*The best way to make EASIER is to elevate the Rings or Barbell and keep feet planted
1 x 12-15 reps (easy “scale”, well shy of failure)
2 x 10-12 @ difficulty level that would allow for 15+ reps
C. Dips or Narrow-Grip (weighted) Push-ups
*Use same variation you’ve been using for the prior mesocycle.
2 sets of 10-12 reps @ 90% of weight/difficulty for 15 reps
D. 2 Rounds:
Rest 30-60 seconds between each movement and remember to keep resistance light and low effort!
Supinated High-Rep Pendlay Rows x 10-12 Reps
Band Pull-Aparts x 15-20 Reps
DB Upright Rows x 12-15 Reps
Banded Face Pulls x 15-20 Reps