Day 1 - Build Muscle (30th Apr-5th May)
********DE-LOAD WEEK********
This week we will be dropping back on the intensity and volume, you should still feel challenged, but back the weights off from the last 4 weeks.
PREHAB
6 minutes of:
10 Banded Behind the head press
100m Light Row
STRENGTH
Bench Press
4 sets of 8 @ less than or equal to 60% of your testing week
BODYWEIGHT
4 sets of:
60% Bodyweight Dips (60% of the max reps you hit on testing week)
:30 seconds rest
:30-:40 second Hollow Hold
:60-:90 seconds rest
CIRCUIT
Set a clock for 20 minutes and keep moving through:
8-15 Pec Deck
10 Cable One Arm Rows (each arm)
8-15 Plate Front Raises
8-15 Rope Tricep Pushdowns
15 Sit ups