
Day 2 - 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
3 sets of:
10 Monster Walks (each way)
STRENGTH
Deadlifts
4 sets of 8 @ less than or equal to 60% of testing week.
BODYWEIGHT
4 sets of:
60% bodyweight Pull ups (this is 60% of the total reps you hit on the testing week)
:30 seconds rest
:30-:40 second Plank
CIRCUIT
Start a clock for 20 minutes and keep moving through:
:90 seconds bike above 90 rpm
8-15 Leg Curls
8-15 Seated Rows
8-15 Decline Bench Press'
20 Calf Raises