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) 

2 rounds:
120yd Backward Sled Drag 90lbs
200m Recovery Jog
120yd Sled Pull
200m Recovery Jog
120yd Sled Push
200m Recovery Jog 

 

 

Deadlift
8(245-245-245)

Nautilus Plate Load Pullover
8(200-200-200-200)

Single-Arm Hammer Strength Front Pulldown
8(250-250-250)

Single-Arm Nebula IDA Low Row
8(250-250-250)

3 rounds:
12 Tempo Nautilus Rear Delt Fly (:04 ecc) (60)
12 Hammer Strength Standing Shrug (180)
(rest :30 between rounds) 

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

 

 

Close Grip Bench Press
8(135-185-205-235) 

4 rounds:
8 Tempo Dumbbell Lateral Raise(:04 ecc) (25)
8 Standing Shoulder Press (115)
(rest 1:30 between rounds)

3 rounds:
8 Tempo Overhead Triceps Extension (:04) (85)
8 Weighted Dip (25)
(rest 1:30 between rounds) 

EZ Bar Front Raise
8(65-65-65) 

EZ Bar Skull Crusher
8(115-115-115)

Reverse Grip Triceps Pushdown
12(80-80-80-80) 

 

 

Back Squat
8(245-245-245)

3 rounds:
8 Tempo Leg Extension (:04 ecc) (120)
10 Dynabody Super Squat (320)
(rest 1:30 between rounds) 

3 rounds:
8 Tempo Single-Leg Hamflexor (:04 ecc) (60)
10 Dynabody Hip Thrust (320)
(rest 1:00 between rounds) 

Leg Press
50(180)

4 rounds:
No rest between exercises.
8 Tempo Dumbbell Fly (:04 ecc) (55)
8 Bench Press (225)
(rest 3:00 between rounds) 

Dumbbell Incline Press
8(50-60-70-90)

Tempo Flex Leverage Chest Press (:04 ecc)
8(200-200-200) 

Alt-Arm Dumbbell Hammer Curl
8(30-35-40-50)

Axle Bar Curl
15(60) 12(70) 10(80) 8(90)

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

Band Triceps Pushdown
100(red)

 

 

 

 

5 rounds: (increase load each round)
30yd Backwards Sled Drag (90-135-180-225-270)
30yd Sled Pull
30yd Sled Push
(alternate rounds with a partner) 

2 rounds:
60yd Speed Push Shuttle (90)
(alternate rounds with a partner) 

Deadlift
8(225-225-225)

Nautilus Plate Load Pullover
8(175-175-175)

Single-Arm Hammer Strength Front Pulldown
8(230-230-230)

Single-Arm Nebula IDA Row
8(230-230-230)

3 rounds:
12 Tempo Nautilus Rear Delt Fly (:04 ecc) (50)
12 Hammer Strength Standing Shrug (180)
(rest :30 between rounds) 

3 rounds:
30 Hammer Strength Gripper (90)
30 Band Pull Apart
(rest :30 between rounds) 

 

 

Close Grip Bench Press
8(135-185-205-225)

4 rounds:
8 Tempo Dumbbell Lateral Raise (:04 ecc) (20)
8 Standing Shoulder Press (115)
(rest 1:00 between rounds)

4 rounds:
8 Tempo Overhead Triceps Ext. (:04 ecc) (65)
8 Weighted Dip (25)
(rest 1:00 between rounds)

EZ Front Raise
8(65-65-65)

EZ Bar Skull Crusher
8(105-105-105)

Reverse Grip Triceps Pushdown
12(60-70-80-90) 

 

 

Back Squat
8(225-225-225)

3 rounds:
No rest between exercises.
8 Tempo Leg Extension (:04 ecc) (105)
12 Dynabody Super Squat (320)
(rest 2:00 between rounds) 

3 rounds:
No rest between exercises.
8 Tempo Hamstring Curl (:04 ecc) (50)
12 Dynabody Hip Thrust (320)
(rest 2:00 between rounds) 

Leg Press
50(180) 

 

 

4 rounds:
8 Tempo Dumbbell Fly (:04 ecc) (50)
8 Bench Press (225)
(rest 1:30 between rounds) 

Dumbbell Incline Press
8(50-60-70-80)

Tempo Flex Leverage Chest Press (:04 ecc)
8(180-180-180)

Alt Arm DB Hammer Curl
8(30-35-40-45)

Axle Bar Curl
15(50) 12(60) 10(70) 8(80)

Tempo Single-Arm Multi-Biceps (:04 ecc)
12(80) 10(90) 8(100) 

 

 

8 rounds:
30yd Sled Push 135lbs
60yd Shuttle Run
30yd Sled Push 135lbs
(alternate rounds with a partner) 

 

 

Deadlift
5(135-185-225-275)

4 rounds:
No rest between exercises.
12 Supinated Cable Front Pulldown (150)
8 Tempo Nautilus Plate Load Pullover (:04 ecc) (100)
12 Cable Seated Row (150)
(rest 1:30 between rounds) 

Hammer Strength Standing Shrug
15(180) 12(230) 10(270) 8(320)

Tempo Nautilus Rowing Torso (:04)
12(50) 10(60) 8(70)

Band Pull Apart
3x30 

 

 

Football Bar Bench Press
5(135-185-205-225)
Multi Grip Set: 7(185) 7(185) 7(185) (close-medium-wide)

4 rounds:
12 Hammer Strength Shoulder Press (140)
8 Tempo Lateral Raise (:04 ecc) (20)
12 Flex Seated Dip (330)
(rest 1:30 between rounds) 

Plate Raise
15(45) 12(45) 10(45) 8(45) 

Tempo Rope Triceps Pushdown (:04 ecc)
12(70) 10(80) 8(90) 

 

 

Back Squat
5(132-176-220-264)

3 rounds:
15 Leg Press (270)
10 Tempo Leg Extension (:04 ecc) (105)
15 Dynabody Super Squat (270)
(rest 2:00 between rounds) 

Dynabody Hip Thrust
15(180) 12(225) 10(270) 8(315)

Tempo Flex Hamflexor  (:04 ecc)
12(30) 10(40) 8(50)