Strength Cycle Week 5 Day 1 (De-load week)

This week we will scale down the workouts to no heavier than 70% of your maxes on the lifts. We've been going pretty heavy for the past 4 weeks and its time to give the body a chance to recover and grow.

Dynamic Warmup (10 min)

Front Squat - 2x5 @ 50%, 1x4 @ 60%, 2x3 @ 70%

DB Bench Press - work up to 4x3 @ 70%

Seated Row - 4x8; moderate weight

Unweighted Dips - 3x10

GHD (or 25# plate) sit-ups - 2x25

Row - 2000m; no breaks

Static stretch (10-20 min)

 


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