Monday, July 23rd - Saturday, July 28th

Deload Week

 

Monday

(A) Back squat – 65% x 2 x 3

(B) 3 rounds

·      run 200m

·      20 wall ball

·      rest 2 minutes

 

(C1) back extension – 3 x 8

(C2) GHD sit – ups – 3 x 10

 

Tuesday

 

(A1) Bench Press – 65% x 5 x 3

(A2) barbell row – 5 x 8 – 10

 

(B1) bar dip – 3 x 8 – 10

(B2) DB row – 3 x 8 – 10

 

(C) 3 rounds

·      20 push ups

·      50 double –unders

·      rest 2 minites

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

 

(A) Back squat – 65% x 2 x 3

 

(B1) DB step ups – 3 x 8 each

(B2) SLDL – 3 x 8

 

(C) 3 RFT

·      10 wall ball, 20lbs

·      10 cals row

·      10 power cleans,  115/75lbs

 

Thursday

 

(A1) GHD sit up – 3 x 12

(A2) KB side bend – 3 x 20

(A3) Hollow hold – 3 x 25s

 

(B1) Resverse V – ups on Rower– 3 x 12

(B2) ABMAT sit – up – 3 x 15

(B3) Weighted plank – 3 x 30s

 

(C) light rowing 15 minutes

 

Friday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) Back squat – 65% x 2 x 3

 

(B1) Push press – 65% x 5 x 3

(B2) ring pull up – 5 x 5 @ 20X2

 

 

 

(C) 5 rounds

·      5 chest to bar pull ups

·      10 burpees

 

Saturday

 

(A1) GHD sit up – 3 x 12

(A2) KB side bend – 3 x 20

(A3) Hollow hold – 3 x 25s

 

(B1) Resverse V – ups on Rower– 3 x 12

(B2) ABMAT sit – up – 3 x 15

(B3) Weighted plank – 3 x 30s

 

(C) light rowing 30 minutes