Deload Week

Back Squat
5(135-185-225-245-265)

Dynabody Super Squat
5(180-270-360-450)

Walking Lunge
3x8 (steps each leg) (0)

Sissy Squat
3x10 (0)

 

 

Deload Week 

Bench Press
5(135-185-225-245-265)

Bottom Half Bench Press
5(135-185-225)

Pec Deck
15(60) 12(70) 10(80) 8(90) 

Fat Bar Hammer Curl
15(55) 12(65) 10(75) 8(85) 

 

 

3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 45lbs
60yd Shuttle Run
(alternate rounds with a partner)

3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 90lbs
60yd Shuttle Run
(alternate rounds with a partner)

 3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 135lbs
60yd Shuttle Run
(alternate rounds with a partner)

 

Total Distance
Sled Push 540yds
Shuttle Run 1080yds

 

 

 

Deadlift
8(275-275-275) 

Nautilus Plate loaded Pullover
8(225-225-225-225) 

Single-Arm Hammer Strength Front Pulldown
8(270-270-270)

Single-Arm Nebula IDA Row
8(270-270-270)

3 rounds:
12 Rear Delt Fly (60)
12 Standing Shrug (180)
(no rest between rounds) 

3 rounds:
30 Hammer Strength Gripper (90)
30 Band Pull Apart
(no rest between rounds) 

 

 

Close Grip Bench Press
8(135-185-205-245)

4 rounds:
8 Tempo Dumbbell Lateral Raise (:04 ecc) (30)
8 Standing Shoulder Press (115)
(rest 1:30 between sets) 

3 rounds:
8 Tempo Overhead Triceps Extension (:04ecc) (115)
8 Weighted Dip (25)
(rest 1:30 between rounds)

EZ Bar Front Raise
8(65-65-65)

EZ Bar Skull Crusher
8(125-125-125) 

Reverse Grip Triceps Pushdown
12(90-90-90-90) 

 

 

Back Squat
8(265-265-265)

3 rounds:
8 Tempo Leg Ext (:04 ecc) (135)
8 Dynabody Super Squat (360)

3 rounds:
8 Tempo Single-Leg Hamflexor (:04 ecc) (60)
8 Dynabody Hi Thrust (360) 

Leg Press
50(180)

 

 

4 rounds:
8 Tempo Dumbbell Fly (:04 ecc) (60)
8 Bench Press (225)
(rest 2:00 between rounds) 

Dumbbell Incline Press
8(50-60-70-100)

Tempo Hammer Strength Wide Chest (:04 ecc)
8(180-180-180) 

Tempo Flex Leverage Chest Press
8(180-180-180)

Alt-Arm Dumbbell Hammer Curl
8(30-35-40-55)

Axle Bar Curl
15(70) 12(80) 10(90) 8(100)

Single-Arm Nautilus Multi-Biceps
12(90) 10(90) 8(90)