Monday 141020 - Friday 141024

This week is to deload. We will be maxing out on Saturday. If you do not have enough rest and recovery then plan accordingly be able to do all 3 lifts within 3 hours.

*Every Day complete*
15 min of cardio
20 min of stretching
10 min cool down with ab work within
DO APPROPRIATE WODS AS NEEDED - DONT BE A FOOL


Monday:
Back Squat: 4 x 2 @ 78%, 1 x @ 80%, 1 x 82%
Deficit Deadlift ( no resistance): 6 x 1 @ 80%, 1 x 85%, 1 x 90%

Tuesday:
Bench Press ( no resistance): 5 x 1 @ 78%, 1 x @ 80%. 1 x 82%, 1 x 85%, 1 x 87%
Pendlay Row: 4 x 10

Wednesday:
30 min Sled Drag switch between forward and back walks, pushes and pulls
20 min Row or Assault
10 min Squat, Bench, Deadlifts movements: under 40% for X amount of reps as needed( focus on set up position and make adjustments)

Thursday:
Open

Friday:
Open

Saturday:
Back Squat: 3 x 1
Bench Press: 3 x 1
Deadlift: 3 x 1

AOD