Deload Week
Bent Dumbbell Row
8(70-70-70-70)
Cable Wide Pulldown
12(130-130-130-130)
EZ Bar Pullover
8(80-80-80-80)
Cable Seated Row
12(130-130-130-130)
Band Pull Apart
3x30
5 rounds:
10yd Sled Push 225lbs
20yd Shuttle Run
10yd Sled Push
(alternate rounds with a partner)
4 rounds:
20yd Sled Push 180lbs
40yd Shuttle Run
20yd Sled Push
(alternate rounds with a partner)
3 rounds:
30yd Sled Push 135lbs
60yd Shuttle Run
30yd Sled Push
(alternate rounds with a partner)
2 rounds:
40yd Sled Push 90lbs
80yd Shuttle Run
40yd Sled Push
(alternate rounds with a partner)
Reverse Grip Bench Press
8(135-185-205-245)
Dumbbell Shoulder Press
8(40-50-60-90)
Weighted Dip
8(25-45-70) 1(90) 8(115)
Upright Row
8(95-95-95)
Incline Skull Crusher
8(65-85-115-165)
Alternating Side & Front Raise
8(25-25-25) (both ways)
Converging Shoulder Press
12(50-50-50)
Cable Triceps Pushdown
12(80-80-80-80)
Deadlift
5(135-185-225-275)
Chin-up
8(0-0-0-0)
Nautilus Plate Load Pullover
8(100-150-200-225)
Single-Arm Hammer Strength Row
8(180-270-360)
Cable Pulldown (narrow/neutral)
12(150-140-130-120)
10-12-14-16
Cable Face Pull (60)
Nautilus Rear Delt Fly (60-50-40-30)
(no rest between rounds)
Weighted Back Extension
8(10-10-10)