Friday 041013

Deload Week.....

During the deload I suggest performing your main lift for 40%x5, 50%x5, 60%x5 and then performing each of your accessory lifts for 50% of their normal volume (so if you normally do 50 total reps of chin-ups during your training waves, during your deload you will do 25). These percentages should be based on your working max from the wave you have just completed, NOT your new adjusted max for the upcoming wave.

Bench 40% x 5, 50% x 5, 60% x 5
Rind Dips 4 x 8
Inverted Row 5 x 12 - 15

 - then -

3 rounds for time of:
10 Wall Climbs
20 GHD Sit ups30 Hip Extension


If you only ever give 90% in training then you will only ever give 90% when it matters

- Michael Owen