Day 1 – Upper Body Push
A. Flat DB Bench Press
2 x 8-10 Reps with 15+ Rep weight
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B. Seated DB Overhead Press (@21X0)
21X0 = 1-sec pause at bottom (DB’s hovering at shoulder level)
2 x 8-10 Reps with 15+ Rep weight
———————–
C. Alternate Movements x 3 sets each:
Alternating DB Upright Rows x 8-10 Reps with 15+ Rep weight
Rest 1-2 min
Close-Grip Incline Barbell Press x 8-10 Reps with 15+ Rep weight
Rest 1-2 min
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D. One Round at casual/conversational pace:
Run 400m
10 Burpees
30 Reps Bentover DB Face Pulls
Row 500m
10 Burpees
30 Reps Banded Pushdowns
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Day 2 – Lower Body + Core
A. Stiff-Legged Deadlifts (@31X1)
31X1 tempo = 3-second descent, 1-sec pause bar on ground, EXPLDOE up, 1-sec pause at top)
(elevate barbell on a “riser” if you struggle to maintain a flat back at bottom)
Build to a set of 4-7 Reps at 65-70% of the weight from prior microcycle for same 4-7 reps
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B. Back Squat
(choose LOW BAR or HIGH BAR and stay consistent week to week)
Build to a set of 4-7 Reps at 65-70% of the weight from prior microcycle for same 4-7 reps
———————–
C. Alternate Movements x 2 sets each:
Single-Leg DB RDL (one in each hand) x 5-7 Reps per leg @ 50-60% of weight from prior microcycle
(per usual, scale as B-Stance RDL if struggling with balance)
Rest 2 min
Back Rack Split Squats (no elevation) x 5-7 Reps per leg @ 50-60% of weight from prior microcycle
Rest 2 min
———————–
D. 2 Rounds @ casual/conversational pace:
Row or Bike x 60 seconds
Immediately into…
Turkish Get-ups x 4 Reps (alternating arms; for quality, not speed or load)
Rest 30-60 seconds
Lying Leg Raise (oblique) x 8-16 Reps (4-8/side)
Rest 30-60 seconds
Calf Raises (deficit, BW) x 10-20 Reps
Rest 30-60 seconds
———————–
Day 3 – Upper Body Pull
A. Strict Pull-ups (@21X0)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
2 x 6-8 Reps with 12-15 Rep weight
Scaling if needed to ensure QUALITY sets in desired rep range
Rack Pull-ups
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
———————–
B. Bentover DB Row (one DB per hand)
2 x 8-10 Reps with 15+ Rep weight
(top working set next week will be 6-10 Reps)
———————–
C. Alternate Movements x 2 sets each:
Standing EZ OR Barbell Curls x 8-10 Reps with 15+ Rep weight
Rest 1-2 min
DB PJR Pullovers x 8-10 Reps with 15+ Rep weight
Rest 1-2 min
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D. 2 Rounds:
Hang Power Cleans x 8-12 Reps
Rest 1-2 min
Band Pull-Aparts x 15-20 Reps
immediately into…
Banded Face Pulls x 15-20 Reps
Rest 1-2 min between rounds
———————–
Day 4 – OPTIONAL Conditioning
This session can be added at any point throughout the DELOAD WEEK
Optimally, it would be done on a day where you aren’t doing anything else
Keep output level around 60-70% for whichever conditioning portion you choose to do.
Choose from below:
Row 5K
OR
Run 5K
OR
Assault Bike 10K
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