Sunday 171113

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 ups
30 Hip Extension

Men are born with two eyes, but with one tongue, in order that they should see twice as much as they say.
- Charles Caleb Colton