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WEEK SIX

WEEK 3

Deload

*This week was about eating quality calories, stay moving, and spends as much time as possible with stretching, rolling, and/or any form of active recovery. The body craves a week like this in order to properly reset. The volume will increase next week.

 

 

Day 1

3 Rounds:

*execute not for speed, but continual movement

-5 Box Jumps (moderate height)

-Max Dips

-Max Pull ups

-15 to 20 AB mat situps

 

Squat

(then)

Bench

-3 x 5 @ 40%

-3 x 5 @50%

-3 x 5 @ 60%

 

3 sets of 20 reps:

*shooters choice on exercise

-Bicpes

-Triceps

-Neck

 

Day 2

 

3 Rounds:

*execute not for speed, but continual movement

-5 Trap Bar Jumps

(moderate weight)

-10 unilateral DB incline press

 

Power Cleans

(then)

Deadlift

-3 x 5 @ 40%

-3 x 5 @50%

-3 x 5 @ 60%

 

3 Rounds:

(as fast as possible)

-12 Slam Balls

(front, right, and left)

-10 T-Bar Row

 

Day 3

 

-3 x 10 Arnold Press

-10 x 10 Split Squats

(5 each leg)

-3 x 10 AB roller

 

Front Squat

(then)

Press

-3 x 5 @ 40%

-3 x 5 @50%

-3 x 5 @ 60%

 

Day 4

 

Active Recovery

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