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 Banded Good Mornings

10 Wall Roll Downs

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