Congrats to everyone on your PRs last week. Extra special shout out to those that completed Meet Week and did the Open. Both are over and it's time to "relax" and have some fun. This is week's programming is a deload week.

Deload Week
 

Monday 3/28

Back Squat
3x8@60%

KB Front Rack Lunges
3x10 per leg

Accessory Work:

Banded Good Mornings
(Hips Against Wall)
3x30

Ring Rows
3x15

Hollow Crunches
3x15

L-Hang
3x60 sec.

 

Thursday 3/31

DB 6-Way Shoulders
3x5

 

For Quality Reps:

"Volkswagen"
21-15-9
- Bench Press (BW)
- Strict Pull-Ups

Rest 5 Minutes

Ab Finisher:

GHD Sit-Ups
3x15

 

Saturday 4/2

Deadlift
3x6@65%
(quick reset each rep)

Box Squat
3x6@65%

Accessory Work:

Yates Rows
3x10

GHD Glute Contractions
3x12

Dog Sled March
3 Rounds:
- 1 Trip Down High Bar
- 1 Trip Up Low Bar
(Unloaded Sled or Very Light Weight. Should be a steady march.)